Open 14.5 workout

Open 14.5 Crossfit Workout

Overview of Open 14.5

Open 14.5 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 21-18-15-12-9-6-3 reps for time of thrusters and barbell burpees. The prescribed weight for the thrusters is 95 pounds for men and 65 pounds for women, while the barbell burpees require athletes to jump over the barbell after each rep. Open 14.5 is known for its high level of difficulty and is considered one of the most challenging workouts in the CrossFit community.

Workout Description

Open 14.5: Workout description

  • 21 thrusters (95/65 lb)
  • 21 barbell burpees
  • 18 thrusters (95/65 lb)
  • 18 barbell burpees
  • 15 thrusters (95/65 lb)
  • 15 barbell burpees
  • 12 thrusters (95/65 lb)
  • 12 barbell burpees
  • 9 thrusters (95/65 lb)
  • 9 barbell burpees
  • 6 thrusters (95/65 lb)
  • 6 barbell burpees
  • 3 thrusters (95/65 lb)
  • 3 barbell burpees

Athletes must complete all the reps of one movement before moving on to the next. The workout is considered complete when the athlete finishes all the reps and crosses the finish line.

Workout Variations/Scaling Options

Open 14.5 variations and scaling options

  • Reducing the weight of the thrusters
  • Reducing the number of reps for each movement
  • Using a step-over instead of a jump-over for the barbell burpees
  • Breaking up the reps into smaller sets with rest in between

Athletes should choose a scaling option that allows them to maintain good form and technique throughout the workout.

Tips and Strategies

Tips and strategies for Open 14.5

  • Pacing: Open 14.5 is a long workout, and athletes should aim to maintain a steady pace throughout. Starting too fast can lead to burnout and fatigue later on.
  • Breathing: Proper breathing is essential for this workout. Athletes should focus on breathing deeply and evenly throughout the workout to avoid getting winded.
  • Technique: Good technique is crucial for both the thrusters and the barbell burpees. Athletes should focus on maintaining proper form and technique throughout the workout to avoid injury and maximize efficiency.
  • Rest: Taking short breaks between sets can help athletes maintain their pace and avoid burnout. Athletes should aim to take short, strategic breaks when needed to avoid hitting a wall.

Athlete Performance

The average time to complete Open 14.5 varies widely depending on the athlete’s level of fitness and experience. However, some general benchmarks for different levels of athletes include:

  • Beginner: 30-40 minutes
  • Intermediate: 20-30 minutes
  • Advanced: 15-20 minutes

Conclusion

Open 14.5 is a challenging CrossFit workout that requires a high level of fitness and skill. Athletes should approach this workout with a solid strategy in mind, focusing on pacing, breathing, technique, and rest. With proper preparation and execution, athletes can complete this workout and achieve a sense of accomplishment and pride.