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CrossFit Games Open WOD 14.3

By avelyne | In Competition | on March 14, 2014

Did somebody ask for heavier weights???  I know I did!  Well, your requests have been heard!  For the first time, we’ll be seeing heavy weights in the Open WOD.  Another couplet, this time with deadlifts and box jumps.  While the reps and weights for deadlifts continue to increase, the box jumps reps remain the same.  If you love deadlifts, this WOD is for you!

Last night we watched Alessandra Pichelli come from behind (after loading her bar incorrectly) to take the lead over Games veteran Stacie Tovar.  Both athletes were called for no reps for not showing control on the box and for not showing full extension.  Tovar’s back even began to round towards the end of her 185# deadlifts and continued to round during her 205# set.  While both athletes were pretty much neck and neck, it was Pichelli that was able to string together a couple of her last 205# reps to pass Tovar and move on to her final boxjumps.  You can watch the full video here.


A few notes:

– Traditional deadlifts only, no sumo-deadlifts

– Hips and knees must reach full extension with the shoulders behind the bar

– You may jump or step up/down as long as both feet start on the ground and both feet end on the box in control.

– Hips and knees must be fully open while in control on top of the box

– For competitors: In this workout, we are using a special tiebreak method. At the end of each set of 15 box jumps time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of box jumps.

A few tips:

– 14.3 is posterior focused, make sure you roll out your hammies, glutes, calves, bottom of your feet, lats, rhomboids

– warm up your hip flexors

– again, don’t go hot out of the gate so that you have fuel left in the tank for the heavier weights as you progress

– set up your weights before getting started so you know how to properly load your bar during the WOD

– break up your deadlifts early and make fast transitions

– make each rep count by showing open hips/knees on both movements


A) Open WOD 14.3*

Complete as many reps as possible in 8 minutes of:

10 deadlifts, 135 / 95 lb.
15 box jumps, 24″ / 20″
15 deadlifts, 185 / 135 lb.
15 box jumps
20 deadlifts, 225 / 155 lb.
15 box jumps
25 deadlifts, 275 / 185 lb.
15 box jumps
30 deadlifts, 315 / 205 lb.
15 box jumps
35 deadlifts, 365 / 225 lb.
15 box jumps

B) Push Press 2-2-2

Then, AMRAP 8

5 Push jerks (Shoulder to overhead 135/95 or 66% of final Push press set)

7 Toes to bar

7 Push jerks

7 Toes to bar

9 Push jerks

7 Toes to bar

Etc…Push jerks keep increasing by 2, toes to bar reps remain the same

*Those who want to do 14.3 must be able to deadlift at least 400×5 for men and 255×5 for women.

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