Overview of Open 14.1
Open 14.1 is a CrossFit workout that was first introduced in 2014 as part of the CrossFit Open, a worldwide competition that takes place annually. The workout consists of an AMRAP (as many rounds as possible) in 10 minutes, with 30 double-unders and 15 power snatches at 75/55lb (34/25kg). The workout is designed to test an athlete’s endurance, coordination, and strength.
Open 14.1: Workout Description
The workout starts with 30 double-unders, which involves jumping rope and passing the rope under your feet twice with each jump. After completing the double-unders, the athlete moves on to 15 power snatches, which involves lifting a barbell from the ground to overhead in one motion. The recommended weight for men is 75lb (34kg) and for women is 55lb (25kg). The athlete then repeats the sequence of 30 double-unders and 15 power snatches as many times as possible within the 10-minute time limit.
Open 14.1: Workout Variations and Scaling Options
For athletes who are unable to perform double-unders, a common scaling option is to substitute single-unders, which involves jumping rope and passing the rope under your feet once with each jump. Another scaling option is to reduce the weight of the power snatches to a more manageable level. It is important to choose a scaling option that still provides a challenge but allows the athlete to maintain proper form and technique.
Tips and Strategies
To complete Open 14.1 efficiently and safely, athletes should focus on pacing themselves throughout the workout. It is important to find a rhythm with the double-unders and power snatches that allows for consistent movement without burning out too quickly. Athletes should also pay attention to their form and technique, especially with the power snatches, to avoid injury. A suggested warm-up routine could include jumping rope and practicing power snatches with a lighter weight to prepare the body for the workout.
The average number of rounds completed by athletes during Open 14.1 varies depending on their skill level. According to data from Beyond the Whiteboard, the average number of rounds completed by male athletes in the Rx division was 4.5, while the average for female athletes was 3.9. For athletes in the scaled division, the average number of rounds completed was 4.1 for men and 3.5 for women.
Open 14.1 is a challenging CrossFit workout that tests an athlete’s endurance, coordination, and strength. With proper scaling and technique, athletes of all skill levels can participate in and benefit from this workout.