Open 14.4 workout

Open 14.4 Crossfit Workout

Overview of Open 14.4

Open 14.4: History and competitions appearances of this workout is a CrossFit workout that was first introduced in 2014 as part of the CrossFit Open competition. It is an AMRAP (as many rounds as possible) workout that lasts for 14 minutes. The workout consists of five movements: 60 calorie row, 50 toes-to-bars, 40 wall-ball shots, 30 cleans, and 20 muscle-ups. The workout is named after the year it was introduced and the number of the workout in the Open series.

Open 14.4: Workout Description

The workout starts with a 60 calorie row, followed by 50 toes-to-bars, 40 wall-ball shots, 30 cleans, and 20 muscle-ups. The recommended weights for the cleans are 135 pounds for men and 95 pounds for women. The wall-ball shots should be done with a 20-pound ball for men and a 14-pound ball for women, and the target should be 10 feet high for men and 9 feet high for women. The workout is scored based on the number of rounds completed in the 14-minute time frame.

Open 14.4: Workout Variations and Scaling Options

Open 14.4 variations and scaling options include reducing the weight of the cleans, using a lighter ball for the wall-ball shots, and doing jumping muscle-ups instead of regular muscle-ups. These scaling options can help make the workout more accessible to beginners or those with physical limitations.

Tips and Strategies for Open 14.4

To complete Open 14.4 efficiently and safely, it is important to pace yourself and break up the movements into manageable sets. For example, breaking up the toes-to-bars into sets of 10 or 5 can help conserve energy for the later rounds. It is also important to maintain proper form throughout the workout to avoid injury. A suggested warm-up routine could include rowing, stretching, and practicing the individual movements of the workout.

Athlete Performance in Open 14.4

The average number of rounds completed for Open 14.4 varies depending on the athlete’s level of experience. Advanced athletes may be able to complete 5 or more rounds, while intermediate athletes may complete 3-4 rounds. Beginners may complete 1-2 rounds.


Open 14.4 is a challenging CrossFit workout that combines multiple functional movements into a timed workout. It is important to scale the workout appropriately and maintain proper form to avoid injury. With proper pacing and strategy, athletes of all levels can complete this workout and improve their fitness.