Chip…chip…chip…CHIPPERRR! Dave Castro is no doubt shaking things up this week with Open Games WOD 14.4 and as he said, exposing your weaknesses. If you want to make it to regionals, you must have your muscle up. But before you even get to that element of 14.4, you have to get through a good list of movements first. If you watched Josh Bridges and Scott Panchik, both elite level athletes, struggle through single 135# power cleans, and break up their toes-to-bar repeatedly, you know this is going to be one killer chipper.
A few notes:
– The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go”. The athlete must remain in the seat with their hands on the handle until their display reads 60 calories. The monitor must be set to zero at the beginning of each round.
– In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and your feet must break the vertical plane. Any grip is permitted.
– In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the balls hits low or does not hit the wall, it is a no rep.
– A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.
– In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a false grip) and the feet off the ground. The elbows must be fully locked out while supporting yourself above the rings.
A few tips from Coach Jake after doing 14.4 last night:
– Don’t lose technique on the row. Long aggressive pulls and controlled return.
– Break up toes-to-bar wisely; don’t go to failure. If you end up doing singles, get back on the bar quickly so minimal time is lost.
– Try to link 5-10 wall balls at a time and stay consistent with your rep scheme.
– Try to link a couple cleans immediately and don’t waste time between reps.
– Don’t take longer than 6-10 seconds between muscle up reps.
For muscle up tips from Carl Paoli click here.
03.21.2014 CF Games Open WOD 14.4
60 Calorie row
40 Wall ball shots (20# to a 10′ target/14# to a 9′ target)
30 Power cleans (135/95#)
20 Muscle ups
If you get through your muscle ups, start back at the beginning on the 60 cal row.