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Part A: WOD

Open 14.1
10 Minute AMRAP
30 Double Under
15 Power Snatches (40/25kg)

TARGET SCORE
Intended Workout RPE: 9.5-10 – 95-100% – near max to max intensity
Target Reps: 315+ (7+ rounds)
Minimum Reps before Scaling: 180 (4 rounds)

STIMULUS and GOALS
How to Pace: CHALLENGE into PAIN CAVE! Stimulus is very high intensity, and hang on! This one gets grippy and will sneak up on you fast. Focus on controlling your breathing while keeping reps smooth and consistent. The goal should be to start and end with the same pace per round.

How it should Feel: GASSY & GRIPPY into PAIN!!! The first-ever CrossFit Open Workout! Let’s see how far we have come. Those around for this one will never forget that first open Workout feeling.

WORKOUT STRATEGY & FLOW
Double Unders: Unbroken, short sets, so no need to break if you are comfortable with these. Make sure to lay your jump down in an easy to pick up position after each set. If you are great at these you can use it to catch your breath a little. If not, then keep a sustainable rhythm and pace so you can use transition as rest to recover.

Power Snatch: Hook Grip and get ready to grind! We recommend using Power unless you are great at muscle snatch and can hold on for multiple rounds unbroken. Weight is very light where unbroken is the goal, but 2-3 quick sets might be the way to go if you are worried about your grip.

PART B: Strength & Skill

*Do a set every 4 minutes.

4 Sets
3 Bench Press @8.5-9/10 RPE
10 Pause Single Dumbbell Bent Over Row @7/10 RPE
*2 sec pause at the top of row.
**Score Bent Over Row in notes.

PART C:
RE-TEST Day:
Max Effort 2 minutes of Chest to Bar Pull Ups [Kipping or Butterfly]

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.