The 2014 CrossFit Games are well under way! In order to help you all join in this annual celebration of CrossFit, we are analyizing the WODs and giving tips on how to approach them. We’ll be issuing a challenge or two, as well! Today we’re sharing all the Individual Workouts in one place, accompanied by our recommendations on how to scale and strategize.
The 2014 CrossFit Games Individual Workouts
7/23: THE BEACH
A cumulative 1,000 yard swim, 100 KB thrusters, and 60 burpees in the sand
100 point event
Swim 250 yards
50 double KB thrusters 35lb/24lb
30 burpees
Swim 500 yards
30 burpees
50 double KB thrusters 35lb/24lb
Swim 250 yards
While this event is worth 100 points, it seems to me like more of a shakeout. Just in case a competitor isn’t up to the task, this is a quick gut-check to let them – and everyone else – know it right away.
This type of workout isn’t guaranteed excitement, but it is easy to scale and easy for anyone to try a version of. Reduce the numbers, replace swimming if necessary, and get the whole box to show up on a Saturday for a pre-picnic chipper.
7/23: OVERHEAD SQUAT
100 point event
1RM overhead squat, best of 3 attempts.
Competitors could add as little as one pound to the bar in order to edge out a competitor. The action was fast and furious, with a new lifter making an attempt every twenty seconds until each had made three attempts.
The overhead squat is one of those lifts for which it is relatively safe for most recreational lifters to attempt a 1RM. There are so many limiting factors that come into play before the levels of muscle-tearing stress that a back squat or deadlift can build up.
With that said, it’s still not a good idea to test the overhead squat too often or if you’re already tired. Assuming your shoulders are healthy, follow a solid plan for adding strength and stability to the shoulders, upper back and core, then take a deload week before your attempt.
Lots of CrossFitters avoid both the overhead squat and the snatch because various mobility issues (shoulders and hips, for example) are holding them back or make the lift painful or frightening to execute.
If that’s you, don’t give up! Instead, check out this article The Overhead Squat Is a Punk: Advice From Experts on How to Make It Better.
Here’s one of the videos featuring Kelly Starrett from that article to get you started.
7/25: TRIPLE 3
Row 3,000 meters
300 double-unders
Run 3 miles
We saw this in the team workouts, too – an opportunity to either fall back on your training or fall flat on your face. Like any good endurance athlete, know your pace and stick to it.
Oh, and if you haven’t perfected double-unders yet, this is probably a good time to work on them.
You can find a collection of articles and videos on double-unders here, including this video:
7/25: SPRINT SLED 1 & 2
Two forty-yard (or hundred yard!) sled pushes for time with a three minute time limit each
There is condflicting information on the Crossfit Games website regarding the length of the push, but it doesn’t really affect this discussion.
50 points per event
This is one to let it loose on. Technique here will be about how to get the most power to the sled while not driving the front edge into the ground. The best way to reduce the workload on the athlete is to reduce the drag on the grass, so finding that perfect point to push on while still getting good traction will be important.
Since this is the last pair of events for the day, it’s likely there will be very little held back on these sprints. Expect full power as the competitors move down the field, and an exciting finish for the day.
Rogue is introducing a new sled design at the games this year. It looks a bit futuristic! You can see a picture here.
7/26: MUSCLE UP BIATHLON
100 point event
For time:
400m run
18 muscle ups
400m run
15 muscle ups
400m run
12 muscle ups
This seems pretty rough, to be honest. Those muscle ups aren’t going to get any easier as the running takes its toll. But, it gets worse! If an athlete breaks his or her set of muscle ups, he or she is penalized with a 200m run. Each time.
A 200m lap is going to cost a lot more time than taking the 400m runs slowly and saving energy for the muscle ups. It’s going to be a delicate balance. We might see some very unhappy competitors struggling to finish this one.
Those of you that have been following along with Breaking Muscle’s CrossFit Games analysis articles have already seen our videos and articles on getting your muscle ups. For anyone who missed those, here are the other two articles for youto take a look at:
7/26: SPRINT CARRY
100 point event
For time:
100 yard sprint
100 yard carry 150lb/100lb cylinder
100 yard sprint
100 yard carry 120lb/80lb sandbag
100 yard sprint
100 yard carry 100lb/60lb cylinder
600 yards, half of them loaded carries, as fast as possible. After the muscle up biathlon.
Brutal.
There is nothing that can save these competitors at this point except the best possible preparation, nutrition, and every minute of rest they can get. The heaviest cylinder (around 70-80% of bodyweight) is likely to be very difficult to even hold on to.
This is an easy event to put in at your own box. Most boxes have sandbags now, and many do some strongman training so they have kegs of various weights. If yours doesn’t, call around and make some new friends. You could do a multi-box mini-games event at a local park.
7/27: MIDLINE MARCH
Points Available: 100
3 rounds for time:
- 25 GHD sit-ups
- 50-foot handstand walk
- 50-foot overhead walking lunge 155lb/115 lb
Midline March – clever name. First, wear out your core with the GHD sit-ups, then tax your core and wear out your shoulders with the handstand walk, then attack both with the weighted overhead walking lunges. Do this three times for good measure.
Don’t try this at home, folks.
Header photos courtesy of CrossFit, Inc.
Article photo courtesy of CrossFit LA.
