Super Hero Friday!
Well…14.4 is ON!
That means Friday Night Lights is gonna be super awesome with our Super Hero theme #seewhatididthere #ihopesoitwasobvious
Remember – as with all Open workouts regular training days and basically everything we do here at High Voltage:
1 – Have fun. Whether you’re going to take on Froning & Briggs on this WOD or get your first score to input on the Games site…bring your most awesome.
2- Good technique requires less oxygen and is less taxing on your body. Remember – technique first then intensity.
3- Can’t do muscle ups? On this WOD – if you run into this problem on this WOD…it means you made it FAR! Trust me – the toes to bar wall ball & power cleans are going to be PLENTY challenging for most people in the world 🙂 And – we can always ‘scale’ to pull ups [but those reps will not count officially – just for in-house]
4- Push everyone else around you. We’re stronger together…and you & your energy & your costumes ARE NEEDED!
Friday’s Training: 14.4 CrossFit Open
Scale weight & movements as needed; our coaches are all here to help you conquer this!
MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots 20 lb. to 10-foot target
30 cleans 135 lb.
20 muscle-ups
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots 14 lb. to 9-foot target
30 cleans 95 lb.
20 muscle-ups
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots 20 lb. to 9-foot target
30 cleans 115 lb.
20 muscle-ups
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots 10 lb. to 9-foot target
30 cleans 65 lb.
20 muscle-ups