Tips for Tackling 14.3
By WOD Talk on March 14, 2014

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Week three! Today puts us at the halfway point and after this weekend we are more than 50% through the 2014 CrossFit Open!! I feel this has been an amazing Open and it peaks with workout 14.3.
14.3 is:

10 Deadlifts @ 135 lbs. / 95 lbs.
15 Box Jumps 24”/20”
15 Deadlifts @ 185 lbs. / 135 lbs.
15 Box Jumps 24”/20”
20 Deadlifts @ 225 lbs. / 155 lbs.
15 Box Jumps 24”/20”
25 Deadlifts @ 275 lbs. / 185 lbs.
15 Box Jumps 24”/20”
30 Deadlifts @ 315 lbs. / 205 lbs.
15 Box Jumps 24”/20”
35 Deadlifts @ 365 lbs. / 225 lbs.
15 Box Jumps 24”/20”
http://games.crossfit.com/workouts/the-open

This workout is a posterior chain burner!!! It is the heaviest workout yet in the open and it is in a ladder format. I am not a big fan of deadlifts in a workout, mostly because people get sloppy and unsafe. When looking at this workout right away I thought of pacing 45 seconds for round 1, 1 minute for round 2, and continue to let it slip 15 seconds each round. So 1 minute 15 seconds for round 3, 1 minute 30 seconds for round 4, 1 minute 45 seconds for round 5, and 2 minute for round 6, all with a 15 second transition time per round. I thought I nailed it! Then I added up all the time and found that adds up to 8 minutes and 15 seconds. All I could come up with after that was, “Shit, move faster!” So it is important to note whatever strategies you pick, know that you’ve got to be able to keep moving to get all of this work done.

Strategy, Tips, and Break Down

This workout is going to come down to the deadlifts. If you want to get to Regionals I feel you need to get to the 5th round of box jumps or beyond. For my beginners out there that are looking at their 1 rep max in one of the rounds, have no fear…it is the Open! Anything can happen and always remember take it one rep at a time. I feel you can do whatever you want as long as you’re working. You can step up, step down and you can drop every one when it gets heavy or from the start but you better be moving if you want to accomplish anything in this workout.

In setting up this workout you want to lay out your plates for easy adding and subtracting of weights. Simplest is easiest! Your set up and run through of adding and subtracting the proper weight will make or break this workout for you. Keep transition times down, and this will keep your rep score up.

Mens Plate set up
Bar + 45’s (Blues) = 135
Bar + 45’s (Blues) + 25’s (Green) = 185
Bar + 45’s (Blues) + 45’s (Blues) = 225
Bar + 45’s (Blues) + 45’s (Blues) + 25’s (Green) = 275
Bar + 45’s (Blues) + 45’s (Blues) + 45’s (Blues) = 315
Bar + 45’s (Blues) + 45’s (Blues) + 45’s (Blues) + 25’s (Green) = 365

Women’s Plate set up
Bar + 5’s (on inside) + 25’s (Green) = 95
Bar + 5’s (on inside) + 45’s (Blues) = 135
Bar + 5’s (on inside) + 45’s (Blues) + 10’s (Black) = 155
Bar + 5’s (on inside) + 45’s (Blues) + 25’s (Green) = 185
Bar + 5’s (on inside) + 45’s (Blues) + 25’s (Green) + 10’s (Black) = 225
Bar + 5’s (on inside) + 45’s (Blues) + 45’s (Blues) = 225

Tips

Stay relaxed on the box jump.
Start off with a steady pace so when it gets hard you do not slow down too much.
Save your back! If the RDL or a high hip position tends to burn out your back, use your clean pull to save your energy.
Wear an adjustable belt so it tightens and loosens faster and you can save your posterior-chain a little.
Touch and go your deadlift and drop from the top when it gets too much.
Break up your deadlift once it slows down. Do not work to failure! It will be too hard to recover in such short time.
Jumping up and stepping down will not slow you down that much but stepping up and stepping down might. However, there are not really enough box jumps where I feel you will lose that much time.
If you start to rest on the box jump start stepping up. These are free reps so get them any way you can.
Breathe at the top of the deadlift. Time it so right before you lock out at the top you breathe out and breathe in before going down. Like swimming when the head comes out of the water.
Start off slow and finish hard!

Beginner Athlete

Deadlifts start off with 5 reps and from that go to 3’s and 1’s. Don’t force reps and be smart!
If you are going to take a max rep do not try it in the warm up. Warm up to the weight below your max weight. For example if 185 is my max I will warm up to 155 lbs. In the workout if you have time, you might want to take 1 or 2 reps in between. Like from 155 lbs. I might go 175 and start my 185’s or 165 lbs. to 175 lbs and then start your 185’s. I know you will not be awarded reps but at least it will set you up for a successful lift if you need a rep in between weights.
Box Jumps
Jump up and step down or step up step down.

Intermediate Athlete

Deadlifts
Round 1 (10): 2×5 reps or 3-3-2-2
Round 2 (15): 3×5 or 3-3-3-2-2-2
Round 3 (20): 5-4-3-2-1 or 3-3-3-3-2-2-2-2 or 1’s
Round 4 (25): 2’s or 1’s
Box Jumps
Jump up and step down or step up step down.

Advanced Athlete

Deadlifts
Round 1 (10): 10 or 2×5 reps
Round 2 (15): 15 or 10-5
Round 3 (20): 2×10 or 4×5 reps
Round 4 (25): 5-10-10 or 5×5 reps
Round 5 (30): 5-5-5-5-5-5 or 5-5-5-5-3-3-2-2 reps or 1’s
Round 6 (35): 1’s
Box Jumps
Jump up and jump down or Jump up and step down
I think the step up step down might not work if you are slow at it. If it moves quickly, you might be ok because it’s not enough box jumps to matter. For my shorter male athletes it is harder to step down then it is to jump down. So each athlete is going to be different.

Warm-Up

Roll Out (0-5min)
Upper Bod – Lats, Back, and Forearms
– Quads, Hams, Gluts, and Calves
Monostructural (5-7min)
400m run, 500m row, or 2min on the bike
Active/Dynamic Warm-Up (7-12min)
1x10ea – Leg swing, butt kicks, and hip swings
1x10ea – High Kick, 2 Arms, 1 Foot,
1x5ea – High knee tuck + Spiderman + Triangle, 2 Arms, 1 Foot + Reverse Lunge + Opposite Heel Touch + Runner hamstring stretch, Sun Salutation + Touch Toe + Walkout + Superman push up + Circles + Figure 8’s
Activation/Distraction (12-17min)
A) 1-2×5-8ea
a1. Single RDL w/ T
a2. Single Leg Squat Touch Down
1×20-60sec – Band: Hip, Lat, Hamstring, and Calf
Gymnastic Warm-Up (17-22min)
1-2×10-15ea – 5 Way Scapula Work
Push up, Pull Up, Dip, Handstand, and Bubaka)
1-2×15-20sec – Reverse Wide Grip Hang, Handstand
1-2×15-20sec – Pillar, Supine Plank w/ Knees Bent, Oblique Pillar
Bar Warm-Up (22-27min)
1x5ea – Deadlift + Roman Deadlift + Bent Over Row + Hang Muscle Clean + Front Squats + Press + Back Squat + Good Morning
1x3ea – Muscle Clean + Hang Power Clean + Front Squat + Push Press
1×1-3ea – Power Clean + Hang Clean + Push Jerk
Prime the pump! (27-30min)
3 Deadlifts @ 135 lbs. / 95 lbs. + 3 Box Jumps 24”/20”
2 Deadlifts @ 185 lbs. / 135 lbs. + 2 Box Jumps 24”/20”
1 Deadlifts @ 225 lbs. / 155 lbs. + 1-2 Box Jumps 24”/20”
1 Deadlifts @ 275 lbs. / 185 lbs. + 1-2 Box Jumps 24”/20”
Reset 3 to 5 min. (30-35min)
3,2,1.. Go

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Be Smart!

RFH

Maximilian Mormont

Max is training director at CrossFit Costa Mesa in California and a coach at Maxfit USA. He holds a Level 3 CrossFit certification and helped develop the CrossFit Football program and curriculum. He also holds NASM, Functional Movement Screening and Corrective Exercise Specialist certifications. He qualified for the 2008 and 2012 Olympic trials for weightlifting, and was ranked top 10 in the nation from 2006 to 2012 in the 105kg and the 150+kg weight classes. MaxfitUSA.com CrossFit Costa Mesa