Open 14.3 workout

Open 14.3 Crossfit Workout

Open 14.3: Overview

Open 14.3 is a CrossFit workout that was part of the 2014 CrossFit Open, a worldwide competition that serves as the first stage of the CrossFit Games season. The workout consists of an AMRAP (as many rounds as possible) in 8 minutes, with the goal of completing as many rounds as possible within the time limit. The workout involves deadlifts and box jumps, with the weight of the deadlifts increasing as the rounds progress.

Open 14.3: Workout Description

The workout begins with 10 deadlifts at a weight of 135/95lb (61/43kg), followed by 15 box jumps at a height of 24/20 inches. The athlete then performs 15 deadlifts at a weight of 185/135lb (84/61kg), followed by 15 box jumps at the same height. The athlete continues to add weight to the deadlifts and keep 15 box jumps each round. The workout ends after 8 minutes, and the athlete’s score is the total number of rounds completed.

Open 14.3: Workout Variations and Scaling Options

For athletes who are unable to perform the workout as prescribed, there are several scaling options available. One option is to reduce the weight of the deadlifts, either by using a lighter barbell or by performing the movement with dumbbells or kettlebells. Another option is to reduce the height of the box jumps, or to perform step-ups instead of jumps. Athletes can also reduce the number of repetitions or rounds, or increase the time limit for the workout.

Open 14.3: Tips and Strategies

To complete the workout efficiently and safely, athletes should focus on maintaining good form throughout the deadlifts and box jumps. It is important to engage the core and keep the back straight during the deadlifts, and to land softly on the box during the jumps to avoid injury. Athletes should also pace themselves carefully, as the workout is only 8 minutes long and can be very intense. It may be helpful to break up the deadlifts and box jumps into smaller sets, taking short breaks as needed to catch your breath and recover.

Open 14.3: Athlete Performance

The average number of rounds completed by athletes in the 2014 CrossFit Open was 3-4 rounds for beginner athletes, 5-6 rounds for intermediate athletes, and 7-8 rounds for advanced athletes. However, it is important to note that individual performance can vary widely depending on factors such as age, gender, fitness level, and experience with the movements involved in the workout.

Open 14.3: Conclusion

Open 14.3 is a challenging CrossFit workout that tests athletes’ strength, endurance, and agility. With careful pacing and good form, athletes of all levels can complete the workout and improve their fitness. Whether you are a beginner or an experienced CrossFit athlete, Open 14.3 is a great way to challenge yourself and push your limits.