03/29/14: 14.5 …… The End

Open Workout 14.5 – By now, I’m sure most of you have seen that workout 14.5, the fifth and final workout of the 2014 CrossFit Open, has been released.  This will be our last Saturday completing an Open workout.  We will be following the same schedule that we have followed for the past four Saturdays with a regular group class @ 7:30am, and then two CrossFit Open classes @ 8:30am & 9:30am.  This workout is a bit different as it is not an AMRAP.  Instead, the work is defined, and you must complete all of the work.  What this means is that this workout could last upwards of 30 minutes.  This is not realistic for us as a gym, since most people can’t stick around all day, so we are going to do our best to accommodate everyone.  Here is the deal.  Show up early, warm up thoroughly, and be ready to hop in as we are not going to run heats, but rather we will have a running clock. We would suggest that you enforce a 30-min time cap for yourself on this workout.  It is extremely challenging and fatiguing.  We will have everyone list their names on the whiteboard in the order of which they will go.  As one person finishes, another can fill in. Upon filling in and prior to starting, your judge will go to the whiteboard and cross out your name so that the person on deck knows to get ready.  We want to give everyone a fair shot, while still making it manageable for everyones schedule. 14.5 Tips & Advice Today’s 7:30am Workout – Guess What???? You get some of the action too!

  • 21 Dumbbell Thrusters (Sx = 30#/20# – Rx = 40#/30#)
  • 21 Burpees
  • 18 DB Thrusters
  • 18 Burpees
  • 15 DB Thrusters
  • 15 Burpees
  • 12 DB Thrusters
  • 12 Burpees
  • 9 DB Thrusters
  • 9 Burpees
  • 6 DB Thrusters
  • 6 Burpees
  • 3 DB Thrusters
  • 3 Burpees

Having trouble getting your elbows up?  Try this!