Friday Workout: CrossFit Games Open WOD 14.4

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WORKOUT 14.4

MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of the set of cleans and the set of muscle-ups, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 30 cleans or the 20 muscle- ups, whichever was last. If you do not get through the 30 cleans you will not have a tiebreak time.

For example, a male athlete finishes all the reps up to and including 10 calories of rowing in his second round, for a total of 210 reps. This is his score. He finished his 30th clean at 10:05, and his 20th muscle-up at 13:10. In this case he will enter 13:10 as his time in the tiebreak field. This athlete would be ranked above someone who got 210 reps and a tiebreak time of 13:20, but below someone with 210 reps and a tiebreak time of 13:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

ANNOUNCEMENTS

Saturday Class Schedule

There will be NO regular make-up class on Saturday at 10am.  This time will be reserved for those competing in the open workout.  Regular class make-up will be held at 11am as normal.

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23 thoughts on “Friday Workout: CrossFit Games Open WOD 14.4

  1. how many meters is 60 cals?

    1. There really isn’t an equivalent from what I understand. If you’re a really efficient rower and you’re going at a hard pace it could be something like 650m, but if you’re less efficient then it could be like rowing upwards of 800-900m.. so I think it just depends

  2. 100 Pullups +
    30 TGU @ 25# +
    100 Pushups +
    30 TGU @ 25# +
    100 Squats +
    30 TGU @ 25# +
    100 Situps +
    30 TGU @ 25#

    50:01

  3. WOD: 165 pts @ rx (dang, Cleans!)

    1. Nice work, James!

      1. thanks, daggone Cleans!

  4. 180, mostly knee ups and 55# cleans

    1. Nice push at the end there!

      1. Thank you! I’m still feeling it haha

  5. 149 Rx (1 rep away from the cleans. Consarned wall balls!)

  6. 150 Rx (Absolutely NOTHING left in the tank after that one!)

  7. 180 (13:51) Saturday
    180 (12:16 and 2 muscle up attempts)…. Sunday at Crossfit Addict in Richmond – family crossfit day 🙂

    1. Very impressive. For me it’s been ice, foam roller, and couch.

    1. same + all the T2B you no rep’d me on

  8. 180
    Clean tie-break@12:16

  9. 180 tie break@13:26

  10. on saturday: 180 tiebreak 13:00
    on monday: 181 tiebreak 12:47

  11. 180 & 13:17. Had nothing left in my arms for a MU.

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