Opens 14.3

Opens WOD 14.3 is an 8 minute AMRAP of deadlifts and box jumps. The Box jumps will remain a constant rep and height at 15 reps and 24″/20″, the deadlifts will be increasing in not only reps, but load as well.  We will be having our Rock Tape Doc coming in around 0830 to tape up those lower backs and calves for some additional support and performance gains.  She is donating her time and expertise, not her tape, so bring your own or buy some from our proshop!  Heats will start promptly at 0900 and will run every 16 min, so that’s 8 min of WOD and 8 min to set the weights back up.  Athlete is responsible for their own weight changes and ensuring YOU have a judge with a score sheet.  So far, things have been running pretty smooth, let’s keep it up!

 

Now, a couple tips… This is a relatively short WOD, the first 3-4 minutes are just to tucker you out a little, the real WOD starts at around that 4-5 minute mark.  So, the shorter the WOD, the longer the warm-up process should be!!!  Don’t just do a couple light deads and box jumps and think you are ready, that’s a sure fire way to injure yourself! Here are some tips from tabatatimes.com:

Warmup:

  • 30 min warm up
  • Mix in a bunch of intense :30-:45 efforts working on transitions with weights
  • 10 min Rowing 4 min easy, 3 min moderate, 2 min harder, 1 min intense
  • Work on dynamic flexibility for hamstrings and glutes
  • Do some core activation stuff and then do a series of heavy and metabolic intervals to understand the WOD more
  • Work up to an 80-90% 1rm on the deadlift so you stimulate your nervous system enough to pick up a heavy load – remember to work up to a heavier load than you will use for this WOD at least for a couple singles

Pacing:

  • Pace the first portion where you know you can move fast so when it gets heavy and a more metabolic section you don’t need to slow as much on the deadlifts.
  • Wear an adjustable belt if possible and default to a starting clean position to save your back and use your legs as the weights go up.
  • This imperative to save your back from doing the brunt of the work for this WOD.   

 

Mobility and Warmup:

Get into the gym early for your warmup here. Let’s start with what may be the most overlooked component which is getting your t-spine open.

Spend some time with a double lacrosse ball and a med ball on your chest getting that t-spine moving. You’re going to need it for support and engagement with the bar.

If that sucker is locked in place going into this workout, you’re going to feel some brutal thoracic fatigue that I guarantee will translate to your lumbar having to take over.

Next you are going to want to hit your achilles, soleus, and gastroc chain to make sure they’re prepped. Last years regionals saw a lot of blown achilles because of the deadlift, box jump combo. Don’t let that be you. Make sure you mobilize AND warm them up.

Finally, get some work in your glutes. Make sure you don’t go into this workout with them already tugging on your lower back or hamstrings.

Use your mobility session to get them open so you can prime them with your warmup and have them nice and hot but not fatigued going into the start of the workout.

 

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS MEN – includes Masters Men 55+
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
185-lb. deadlifts, 20 reps
15 box jumps, 20-inch
225-lb. deadlifts, 25 reps
15 box jumps, 20-inch
275-lb. deadlifts, 30 reps
15 box jumps, 20-inch
315-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS WOMEN – includes Masters Women 55+
Complete as many reps as possible in 8 minutes of:
65-lb. deadlifts, 10 reps
15 box jumps, 20-inch
95-lb. deadlifts, 15 reps
15 box jumps, 20-inch
115-lb. deadlifts, 20 reps
15 box jumps, 20-inch
135-lb. deadlifts, 25 reps
15 box jumps, 20-inch
155-lb. deadlifts, 30 reps
15 box jumps, 20-inch
185-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Notes
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Each time the Athlete returns to the deadlift they will be responsible for loading their own barbell to the next appropriate weight. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds. 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 each set of 15 box jumps 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 time of the last completed sets of box jumps.

For example, a male athlete finishes all the reps up to and including 25 deadlifts at 275 lb. plus an additional 5 box jumps, for a total of 120 reps. This is his score. He also finished the 15th box jump of the round with 135 lb. in 0:45, the 15th box jump of the round with 185 lb. in 2:14, and the 15th box jump of the round with 225 lb. in 6:32. In this case he will enter 6:32 as his time in the tiebreak field since this was the time of completion of his last full set of box jumps. This athlete would be ranked above someone who got 120 reps and a tiebreak time of 7:02, but below someone with 120 reps and a tiebreak time of 6:11.

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 recom- mended that you set your clock to count up.

This entry was posted in WOD.

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