General Prep
10:00, For Quality
1:00 Cardio Choice
10 Deep Lunge Mountain Climbers
10 Air Squats
10 Hollow Rocks
:15 Passive Hang + :15 Active Hang

Specific Barbell Prep
Take 7 minutes
Take the barbell to the rack and loosen up for the Back Squats with the focus on dialing in form and tackling 2 Reps at a time from 40-50% up to the 80% starting load over the course of 4-5 sets.

Back Squat

Every 2:00 x 6 Sets
2 Back Squats @ 80%

% of 1RM Back Squat
Coaching Notes, Strategy, and Goals

Focus: Priming the system for 1RM Front Squat Monday
Cues: Root through the floor, control the eccentric and work on speed on the concentric.

Modifications:
Level 1: 4 Back Squats @ 7 RPE across

Secondary Warm-Up After Back Squats

5 Thrusters (empty bar)
5 Bar Kip Swings
5 Strict Knee Raises
5 Thrusters (working weight or just under)
5 toes to bar or modification

Adjust to make sure working weight is on the bar and athletes have their correct toe to bar option for the day.

“Asymptote”

9:00 EMOM
Minute 1: 6 Thrusters + 6 Toes to Bar
Minute 2: 7 Thrusters + 7 Toes to Bar
Minute 3: 8 Thrusters + 8 Toes to Bar
Minute 4: 9 Thrusters + 9 Toes to Bar
Minute 5: Rest
Minute 6: 8 Thrusters + 8 Toes to Bar
Minute 7: 9 Thrusters + 9 Toes to Bar
Minute 8: 10 Thrusters + 10 Toes to Bar
Minute 9: 10 Thrusters + Max Toes to Bar
Barbell Load: 95/65lb, 43/30kg

Level 2:
Reduce reps by 1 rep per movement on each minute
Barbell Load: 75/55lb, 34/25kg

Level 1:
Reduce reps by 1 rep per movement on each minute
Adjust to Kipping Knee Raises
Thruster: 45/35lb, 20/15kg

Masters 55+:
Reduce reps by 1 rep per movement on each minute
Barbell Load: 65/45lb, 30/20kg

Goal: Complete all programmed work through minute 8 and accumulate 8+ Toes to Bar in minute 9
Stimulus: Threshold Effort with Climbing Density / Grip Fatigue Management
RPE: 9/10

Primary Objective: Stay unbroken or near-unbroken through the first 8 minutes to earn time for the max effort finish
Secondary Objective: Limit transition time and manage grip fatigue to maximize toes to bar output in final minute

Workout Strategy:
“Asymptote” is designed to ramp both volume and fatigue toward a high-skill max-effort finish. The first few rounds will feel manageable—treat them as controlled warm-up intervals to find your rhythm. Keep transitions tight, as these early minutes are where efficiency builds capacity.

By minute 7 and 8, the volume starts to stack. Aim to keep thrusters unbroken through minute 7 if possible. If grip becomes a limiter, consider quick singles on toes to bar rather than big sets that risk failure.

Minute 5 is your only rest—use it to lower heart rate and refocus. By minute 9, move aggressively into the thrusters and aim to start the max toes to bar with at least 20–30 seconds remaining. The final minute rewards athletes who managed fatigue smartly early on.

Movement Modifications:
Thrusters: Reduce load (e.g., 75/55lb, 34/25kg or 65/45lb, 30/20kg) or adjust reps to stay within 35–45 sec of work per minute. Can sub Dumbell Thrusters for anyone with front rack mobility issues.

Toes to Bar: Alternating Toes to Bar, Toes to Target, Knees to Elbows or Knees to chest. Hanging Strict Knee Raises for those avoiding the kip today. For those moving to the floor, V-Ups or Straight Leg Raises (if off-rig work is needed). Alternatively Reduce volume by 2–3 reps per round to stay under fatigue cap.

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.

3 Sets: For Quality
200m Run
15/12 Calorie Row
10 Air Squats
10/10 Bird Dog From Crawling
10/10 Dead Bugs

Touch on Wall Ball Efficiency and tackle 8-10 reps for a good primer set before the workout

“Inversely Correlated”
For Time:
10 Wall Walks
200m Run
30/24 Calorie Row
40 Wall Balls
500m Run

Rest 3:00

500m Run
40 Wall Balls
30/24 Calorie Row
200m Run
10 Wall Walks
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Wall Walk: 10in off Wall


Level 2:
For Time:
8 Wall Walks
200m Run
25/20 Calorie Row
30 Wall Balls
400m Run

Rest 3:00

400m Run
30 Wall Balls
25/20 Calorie Row
200m Run
8 Wall Walks
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Wall Walk: 20in Off Wall

Level 1:
For Time:
5 Wall Walks
150m Run
20/16 Calorie Row
25 Wall Balls
400m Run

Rest 3:00

400m Run
25 Wall Balls
20/16 Calorie Row
150m Run
5 Wall Walks
Wall Ball: 14/10lb, 6/4kg
Wall Walk: 30 in off Wall

Masters 55+:
For Time:
8 Wall Walks
200m Run
25/20 Calorie Row
30 Wall Balls
400m Run

Rest 3:00

400m Run
30 Wall Balls
25/20 Calorie Row
200m Run
8 Wall Walks
Wall Ball: 14/10lb, 6/4kg
Wall Walk: 20in Off Wall

Goal: 20:00–25:00 Running Time , 8-11 minutes / Set
Time Cap: 30:00
Stimulus: Inverted Chipper / Mixed-Modal Pacing Under Fatigue
RPE: 8/10
Primary Objective: Maintain consistent pacing across both chipper segments
Secondary Objective: Smooth, efficient wall walks and strong close on final run
Workout Strategy:
“Inversely Correlated” is a mirrored chipper that challenges pacing strategy and fatigue management. The opening section starts with a high-skill demand (wall walks) and finishes with a longer run, while the second half flips that structure—starting with the run and ending back on the wall.
The key in the first half is to pace early and keep a controlled pace on the wall walks to preserve shoulder stamina, then immediately settle into a moderate run pace. The row should be smooth, but deliberate—focus on long pulls and continue to breathe. Wall Balls should be completed in 2–3 sets if possible to transition efficiently into the 500m run. Treat this run as a harder pace than the 200m earlier in the ladder up with the goal of finishing strong knowing that you have a 3:00 rest on the back side here.
In the second half, expect to have tired legs, but feel fresh aerobically. Start the 500m with a steady pace and gear up mentally for the back half Wall Ball and row combo—keep breaks tight and intentional. The final 10 wall walks will test composure and shoulder fatigue. Set a goal to move methodically through them with minimal rest between reps to finish the workout strong!
Movement Modifications:

• Wall Walks: Reduce the distance to the wall to 20-30in or reduce the reps. Alternatively we can move to Box Wall Walks or Inchworm Push-Ups.
• Runs: Adjust the distance to 150m and 400m on the runs if needed or alternatively sub a Bike Erg of 500/450m and 1100/1000m for the 200m and 500m runs.
• Row: Adjust calories to 25/20 for more intermediate scaling or 20/16 for beginner athletes or sub with 25/18 Calorie Echo or 27/22 Calorie Ski Erg.
• Wall Balls: Reduce reps to 30 or lower the load (14/10lb. 9/6kg), Modify to goblet squats if wall ball movement is limited

General Prep
2 Sets:
1:00 Bike
10 Down Dog Toe Touches
10 Dual Dumbbell Deadlift
10 Dual Dumbbell Front Squats
5 No Jump Burpees
Specific Barbell Prep
2 Sets:
3 Tall Muscle Cleans
3 Front Squats
3 Press in Split
3 Hang Power Clean
3 Hang Squat Cleans
3 Split Jerks with 1 sec Pause in the Catch

Then Add loads and Build to ~70% for Set 1 of complex

Clean and Jerk Complex

Every 2:00 x 7 Sets
Power Clean
Rest 10 seconds
Squat Clean and Split Jerk

Starting @ 70% of 1RM Clean and Jerk 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 the Front Rack position.

Modifications:
Level 1: 3 Hang Power Cleans + 2 Split Jerks each set building to around 7-8 RPE.
Front Rack Mobility Issues, adjust to Dumbbell Power Clean + Push Jerk

“The Derivative”

3 Sets:
:45 Second On / :15 Second Off
Station 1: Calorie Echo Bike
Station 2: Dual Dumbbell Squat Cleans
Station 3: Abmat Sit-Ups
Station 4: Line Facing Burpees
Dumbbell Loads: 50/35lb, 22.5/15kg

Level 2:
Dumbbell Loads: 35/25lb, 15/12kg
Level 1:
Dumbbell Loads: 25/15lb, 12/7kg
Masters 55+:
Dumbbell Loads: 30/20lb, 14/9kg

Stimulus: Threshold Conditioning / Mixed-Modal Interference
RPE: 8.5/10

Primary Objective: Maintain consistent pacing across all 3 rounds without drop-off
Secondary Objective: Prioritize positional control on the dumbbell squat cleans and abmat sit-ups

Workout Strategy:
“The Derivative” is a rhythm-based threshold test. While the structure looks like an EMOM, this interval style forces athletes to stay aggressive within each :45 work window while navigating quick transitions with limited rest.

Start each movement at 80-85% and aim to hold that same level of effort across all three rounds. Athletes may begin at different stations, so coaches should stagger start times to reduce bottlenecks and allow for continuous movement.

Push the Echo Bike and burpee stations for intensity, but be disciplined on the dumbbell cleans and abmat sit-ups to maintain quality. Athletes should focus on controlled breathing and upright posture through squat cleans and sit-ups to preserve midline integrity as fatigue builds. The cumulative leg and core fatigue will be the limiter, so pacing each station just below redline will allow athletes to finish strong.

Movement Modifications:
Echo Bike: Sub any machine today
Dumbbell Squat Cleans: Lower loading first, adjust to single dumbbell alternating squat cleans, Modify to dumbbell front squats if clean mechanics are a limiter
Abmat Sit-Ups: Reduce range or volume (10-12 reps if movement slows below threshold). Modify to anchored sit-ups or tuck-ups
Line Facing Burpees: Sub with elevated burpees if necessary

Mondays workout is below. Here is a preview of the week
Strength & Weightlifting
Focus: Barbell Complexes and Strength Primers for 1RMs next week
Tuesday: Clean Complex (Power + Squat + Split Jerk)
Thursday: Snatch Complex (Power + Squat, wave loading)
Friday: Back Squat Doubles @ 80% (Front Squat Test Incoming)

Gymnastics
Focus: Muscle-Up Skill, and Toe to Bar Volume Pacing
Monday: Ring Muscle-Ups + HSPU in “Nate”
Wednesday: Wall Walk Volume Bookending the Chipper
Friday: Toes to Bar in a climbing ladder under fatigue

Conditioning
Focus: Mixed Modal Repeatability + Aerobic Threshold Work
Monday: “Nate” – Gymnastics triplet for repeatability (Classic CrossFit Hero WOD)
Tuesday: “The Derivative” – Rotation-style threshold work
Wednesday: “Inversely Correlated” – Mirrored chipper w/ wall walks and rowing
Thursday: “Open 14.1” – Classic light barbell + double-under benchmark
Friday: “Asymptote” – Thruster/TTB ladder with a sprint finish

Monday

1:30-2:00 Cardio Choice

2 Sets: For Quality
5/5 Kettlebell Windmill
10 Alternating Single Arm Kettlebell Swings
5/5 Single Arm Rotational Ring Row
:10 Ring Support Hold
10 Bar Kip Swings
Gymnastics Skill Work
Ring Muscle-Ups

Ring Muscle-Up Drill Prep:
3 False Grip Ring Rows
3 Transition Drills (low rings / box assisted / band assisted
2 Negative Ring Muscle-Ups , Toenail Spot Ring Muscle-Ups

“Nate”
20:00 AMRAP
2 Ring Muscle-Ups
4 Handstand Push-Ups
8 American Kettlebell Swings
Kettlebell: 70/53lb, 32/24kg

Level 2:
20:00 AMRAP
4 Strict Pull-Ups + 4 Strict Ring Dips
4 Box Piked Handstand Push-Ups
8 American Kettlebell Swings
Kettlebell: 53/35lb, 24/16kg

Level 1:
20:00 AMRAP
4 Ring Rows + 4 Push-Ups
8 Tall Kneeling Dumbbell Press
8 Russian Kettlebell Swings
Kettlebell: 35/18lb, 16/8kg

Masters 55+
20:00 AMRAP
4 Strict Pull-Ups + 4 Strict Ring Dips
4 Box Piked Handstand Push-Ups
8 Russian Kettlebell Swings
Kettlebell: 53/35lb, 24/16kg

Goals:
Advanced: 14+ Rounds
Intermediate: 10+ Rounds
Level 3-Athletes Developing Volume: 6–8 Rounds
Stimulus: High-Skill Gymnastics / Cyclical Shoulder Density
RPE: 8/10
Primary Objective: Maintain unbroken transitions across muscle-ups, HSPU, and KB swings
Secondary Objective: Build sustainable upper-body volume while staying aerobic
Workout Strategy:
“Nate” is a CrossFit benchmark that rewards smooth transitions and consistent unbroken effort. Athletes should aim to keep each movement tight and fluid, moving at a controlled but relentless pace.
The pairing of gymnastic pushing and pulling, combined with a heavier kettlebell swing, creates shoulder fatigue fast—so strategy matters. Advanced athletes should look to move every ~90 seconds per round, staying unbroken with minimal transition time. Intermediate athletes can aim for 2:00–2:15 per round, keeping a sustainable rhythm.
For newer Rx athletes or those still building volume in muscle-ups or HSPU, the goal is 6–8 rounds with clean reps and focus on movement quality. Cue deliberate rest between rounds if needed to stay consistent across the full 20:00.
Movement Modifications:

Kettlebell Swings: Reduce load first (53/35, 24/16kg), Modify to Russian Kettlebell Swings (eye-level), Substitute Dumbbell Swing if KB unavailable

Ring Muscle-Ups: Scale to 2 Low Ring Transitions + Dip, Strict Option: 2 Strict Pull-Ups + 2 Strict Dips
Beginner: 3-4 Burpee Pull-Ups

Handstand Push-Ups: Wall-Facing or Kipping HSPU, Pike Push-Ups on a Box, Strict Dumbbell Press (light weight)