Mar 6, 2014

Friday 03.07.14


Every 3 minutes for as long as possible complete:

From 0:00-3:00
   2 rounds of:
   10 overhead squats (95/65)
   10 chest-to-bar pull-ups

From 3:00-6:00
   2 rounds of:
   12 overhead squats
   12 chest-to-bar pull-ups

From 6:00-9:00
   2 rounds of:
   14 overhead squats
   14 chest-to-bar pull-ups

And so on, following the same pattern until you fail to complete both rounds in the 3:00 allowed.

*MASTERS 55+ (M/F)
   Overhead squats (65/45)
   Pullups (Chin-over-bar / Jumping C2B)

Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed.

Every rep counts in this workout. You will enter your score as the total number of reps.

Admin Notes:  Main Open WOD session is Friday AM.  0545 athlete brief, show up early to get warmed up.  See the judge coordination post for other time slots.

Detailed Description.
This workout begins as a standard 3:00 couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. Each subsequent 3-minute segment, the couplet rep scheme increases by +2 for both movements (+8 total reps each segment).

Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of total reps completed.
For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).
Movement Standards:  Review here and watch the standards video before heading to the Bubble!
OHS.  Bottom: The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.  Top:  The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. You may not use a rack. 
CTB Pull-Ups.  This is a standard chest-to-barpull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met.  Bottom: The arms must be fully extended at the bottom.  Top:  At the top, the chest must clearly come into contact with the bar below the collarbone.  See the scorecard for detailed descriptions of Masters pullup standards (Men -- chin over bar, Women -- jumping CTB, bar 6" above head).

Supporting Materials.
Other Resources.  We will post links below on strategy, mobility, warmup, etc. here as we find them.  Some of the big names (Outlaw and others) should be releasing their analysis by late Friday.
  • There are a slew of prep vids being posted to the IMCF facebook site.  Thanks, Adam.
  • Gymnastics WOD.  From last year's 13.5 (Fran Forever), Paoli provides pointers on CTB for athletes of varying experience.  UPDATE -- new version for 14.2 here.
  • Wise Words. "If you have butterfly C2B, go as long as possible, but switch to kipping before you no-rep or lose rhythm. If you really struggle on C2B, or maybe have just started getting them, fast single reps with fewer no-reps will be the way to go...don’t hang on the bar thinking you might get the next one; come off and make the next one a guaranteed rep." - Paradigm CF


Andy said...

OHS and CTB, what a combo. Great efforts this morning.

Quick one today after judge session, 5RFT: 30 DU, 10 GHD in 5:39. Followed with HS and G floor work.

IronJake78 said...

Today I did the CrossFit Total.

I hadn't maxed out since August of 2013 so I figured I was about due.

I weigh 175.

Back Squat:
365, 385, EPIC 405 attempt but I failed - but the war drums are sounding - I will get that!

Last PR was 350 so that's a 35 pound gain.

Press 165, 180 fail, 175.

Went down my last PR was 185 but I am not dissappointed, I am getting stronger.

Deadlift 390, 405, 415, epic 430 and 425 attempts but failed.

Last PR 405 so a ten pound increase.

Total 975.
Last total: 940

Jake Atkins

Matt B. said...

Nice Jake! Almost four digits!

Went for 14.2 over lunch. With the only reference point of a 115# max OHS a year ago, I was hoping to complete the first round. Finished round 1 with 30 seconds left, and got halfway through the second round. Finished with 63 reps. That includes about 8 no-rep pullups that got high enough, but didn't make contact with the bar.

I think the oly shoes helped on the OHS and the leather grips saved my hands.

Finished afterwards with a few more max effort rounds of 95# OHS and pullups, then some DU.

Ross said...


Finally able to knock this out Sunday afternoon @ CF Beo in Sioux City, scored a 130, OHS went good - unbroken, pull-ups paced them out felt good up but by the second round of 12 I was down to doubles and singles. Good workout sneaks up on you.