General Prep
2 Sets: For Quality
:30 second Jump Rope
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Down Dog Calf Gas Pedals
10 Down Dog Toe Touches
Specific Barbell Prep
3 Hang Muscle Snatch
3 Hang Power Snatch
3 Overhead Squats
3 Hang Squat Snatch
Then..
3-5 Sets Building
1 Power Snatch + 1 Squat Snatch, adding weight gradually to reach 70% for first working set

Snatch Complex

Every 2:00 x 7 Sets
Power Snatch
Rest 10 seconds
Squat Snatch

Starting @ 70% of 1RM Snatch and building to a heavy for the day.
Coaching Notes, Strategy, and Goals

Focus: Power off the floor. Consistent set-up and staying over the bar as we past the knees. Focus on a close bar path and fast turnover into a solid punch into the receiving position overhead. We are looking for strength and stability with a firm lockout.

Modifications:
Level 1: 3 Hang Power Snatch+ 2 Overhead Squats each set building to around 7-8 RPE.
For Mobility Issues, adjust to 4/4 Dumbbell Snatch for Load

“CrossFit Open 14.1”
10:00 AMRAP
30 Double‑Unders
15 Power Snatches
Barbell: 75/55lb, 34/25kg

Level 2:
As prescribed
Level 1:
10:00 AMRAP
30 Single‑Unders
15 Hang Power Snatches
Barbell: 45/35lb, 20/15kg

Masters 55+:
10:00 AMRAP
30 Double Unders
15 Hang Power Snatches
Barbell: 75/55lb, 34/25kg

Goal: 5+ Rounds (225+ reps)
Stimulus: Classic Open Test / Light Barbell Cycling & Jump Rope Efficiency
RPE: 9/10

Primary Objective: Move consistently with the goal of unbroken double unders and smooth cycling of the barbell. A note that the barbell should be done in cycled sets of 5+ per round with the goal of maintaining a good rhythm throughout.
Secondary Objective: Maximize transitions—minimize time between rope, barbell, and reset

Workout Strategy:
This was the first workout of the 2014 CrossFit Open and remains one of the purest tests of engine, coordination, and light barbell cycling. The 10-minute time domain means athletes should stay just below redline—fast but sustainable.

The double-unders should be done unbroken for most competitive athletes. If needed, short breaks (15/15 or 20/10) are fine early on, but prolonged rests should be avoided.

For the power snatch, athletes should be looking to keep small touch-and-go sets of 5–10 depending on grip and fatigue. Even our most competitive athletes should think about taking strategic breaks to manage fatigue in the feet and grip. Keep your footwork tight and make the bar path consistent—avoid chasing the bar.

Pacing should feel like 90% effort early, building into a final push in the last 2–3 minutes. This is a perfect opportunity to test aerobic power and local muscular endurance under fatigue with simple movements.

Movement Modifications:

Power Snatches: Reduce load as needed or adjust to a hang power snatch or dumbbell snatch.

Double-Unders: Reduce to 20 reps, Sub 50 Single Unders, alternatively we can adjust to Plate Hops or Plate Toe Taps.