14.1 quick tips

1 Star2 Stars3 Stars4 Stars5 Stars (No Ratings Yet)
Print

So 14.1 is quite the couplet 10 min amrap of 30 double unders and 15 snatches #75/55# with the potential for scoring a large amount of reps. Depending on what kind of athlete you are this may or may not be your wheelhouse anaerobic power movement with a component of aerobic capacity.

Pre game: Day before.
I generally suggest people do some small version of the wod if possible on a percentage based system. For instance this is a 10 min workout so for example here i will use 60%.
6 min amrap
18 double unders
9 snatches
45#/33#

This will give you enough feel metabolically for what you will face the next day and also set you up for how you want to warm up the day of.

Game Day:
A. Mobility: Make sure your quads and calves are ready to go, then your shoulders. and of course your lower back as it will get fatigued with so many snatches.
B. Warm up: Now that you have some feeling of how the 14.1 feels from your trial workout from the previous day. You should know how the warm up should go. You want to briefly get your heart rate slowly, 60%, 70% 80% of rowing or air dyne. for a total of at least half the time of the workout. Plus 50% of at least 1 round of the workout at 90% pace. This will get you going without taxing you to much and your body won’t be in shock once you get started.

C. Movement efficiency:
Double unders: Be as calm as possible and the focus should be on rhythmic breathing and calmness. Don’t try to rush into the movement. Once you are done with the double unders calmly lay your rope down, as you don’t want to fight with untangling it the next round.

B2. Snatches: This is the area where most people can fall apart especially if your back gets hot quick. Make sure you set up with a nice flat back and segment the movement a bit and create a rhythm. When picking the bar off the ground go through your snatch motion fluidly, without muscling it. Muscling the weight always takes more energy. On your way down touch your thigh quickly in order to reset your back.

Last but not least Try to make a goal for what to stick with during the wod. whether it be sticking to unbroken snatches for as long as possible or breaking them up into 5′s right away. Try to stick to this plan but be willing to adjust on the fly.

With that being said good luck and be safe.

Printable Version

We Are Scouting Top Writers

Are you passionate about fitness and have something to say? Reach a huge online community and get the discussion going - start writing for Tabata Times today!

Share this post
@TabataTimes on Twitter, become a fan on Facebook 
Advertise Here

Most Popular of All Time

CrossFit Verve posted on Facebook

New WOD: For time: 50 Ab-mat sit-ups 25 Box jumps 24″ (20″) 5 Rope ascents 40 Ab-mat sit-ups 20 Box jumps 24″ (20″) 4 Rope ascents 30 Ab-mat sit-ups 15 Box jumps 24″ (20″) 3 Rope ascents 20 Ab-mat sit-ups 10 Box jumps 24″ (20″) 2 Rope ascents 10 Ab-mat...... Click for more: http://www.crossfitverve.com/?p=16482

Front Range CrossFit shared a link on Facebook

summerodyssey published the post Variety is the spice of life on Tabata Times
Variety is the spice of life... ...Just don't rub your eyes. I am what you would call a...
Paradiso CrossFit posted an article
Anchor CrossFit posted on Facebook

Good luck today Tony and Jacqueline at the Lumbaryard Throwdown!

CrossFit Deco posted on Facebook

8:30am endurance wod is going to be fun. Just sayin'. 10am open class - bring a friend and let's get to sweatin'!

CrossFit Refinery posted an article
Big Horn CrossFit shared an image on Facebook

9/12/14 results.

Mat-Su CrossFit shared a link on Facebook

Ketchikan CrossFit shared an image on Facebook

AM & PM classes getting it done!

CrossFit Undeniable shared an image on Facebook

MBS Crossfit shared an image on Facebook

Happy happy birthday to this guy! Steve Y is one of a kind! If you're lucky enough to interact with him, you're lucky enough to know how funny he is. In addition to being extremely witty he is also incredibly encouraging and we admire his commitment to getting to the gym 4x a week! We hope he has an amazing day...snow and all!

CrossFit Station shared a link on Facebook

http://crossfitstar.com/wod-saturday-september-13-2014/

Big Horn CrossFit posted on Facebook

WOD 9/13/14 Team WOD: In teams of four: WOD 1: 4000m Row alternating every 250m Rest 3:00 WOD 2: 7:00 Push Press Relay 65 / 45# One person at a time completes five reps. If any member drops the bar, each member completes 10 burpees before continuing.

Sledge CrossFit shared an image on Facebook

Red shirt Friday. Come out and support your Sledge family at the Raid Games that will be going down on the FIU campus. Saturday 2pm start time and Sunday 10am start time. See you guys there!

Boise CrossFit posted an article
CrossFit Fairbanks shared a link on Facebook

Do you put yourself in harm's way for others? Thank you! http://instagram.com/p/s3EHkmMs9K/

Boise CrossFit shared an image on Facebook

Hot off the presses

Boise CrossFit shared an image on Facebook

Probably one of my favorite pics from the gym. Kelli and Toshi doing a bonus rope climb after Always Remembered Thursday

lisarichards published the post A Visual Guide To Candida [Infographic] on
There has been a great deal of research over the last few years into how a healthy gut biome can...
fawnehansen published the post How Do Health Experts Cope With Stress Themselves? on
If you're anything like me, you spend a lot of time reading different articles about how to reduce...
CrossFit Fairbanks shared an image on Facebook

Basics Workshops for beginner's on Monday, Wednesday, and Friday at 6 p.m.! Call or Text (907) 750-6074 or email laci@crossfitfairbanks.com to get started!

CrossFit Deco shared a link on Facebook

We are so excited to welcome Jason Thompson from Mya Therapy as DeCO's new on-site massage therapist! He will treat at DeCO Thursdays from 4pm - 8pm and Sundays from 2pm - 6pm. DeCO members will receive special rates for 60 and 90-minute massages. See the website for more into on how to book your appointments. http://crossfitdeco.com/what-we-offer/massage/

29th Street CrossFit shared an image on Facebook

The weekend is finally here, so start your Saturday off right by getting a quick workout! #BootCamp powered by #TripleThreatFIT @crossfitwynwood Mondays, Tuesdays, Thursdays and every Saturday at 9am! #StartToday #FREEweek #NoExcuses #GetFIT #InstaFIT #TrustTheProcess #GottaLOVEit

CrossFit Downtown Miami shared an image on Facebook

Come support our men at Raid Games this weekend! It's at FIU US Century Bank Arena. Admission and parking are free!! 11200 SW 8th Street Saturday Heat times: 3:30 pm & 6:55pm Sunday Heat times: 12:43pm & 5:15pm

CrossFit 305 shared a link on Facebook

CrossFit Soul shared an image on Facebook

Next Group Onramp starts this Monday! Join in on our September special! For more details email Sean@crossfitsoulmiami.com #cfsoul #teamsoul #crossfit

savfmarie published the post Why Your Body Mechanics SUCK, and How to Improve Them on
Let’s face it – we can’t all be perfect athletes. Heck, even the professionals have their...
CrossFit North Atlanta shared a link on Facebook

Upcoming CrossFit Level 1 Trainer Course at CrossFit North Atlanta on Oct 18-19.

CrossFit North Alpharetta shared an image on Facebook

LADIES! Please RSVP, now!

Sledge CrossFit posted on Facebook

Come out this sat and sun to cheer on your Sledge family that will be competing at the Raid. First heat starts at 2pm. Come out and make some noise.

CrossFit 305 shared an image on Facebook

Shipwrecked in Lil' Haiti #shipwrecked #lampooned

CrossFit Prestige posted an article
CrossFit Prestige shared a link on Facebook

We will be closed Saturday 9/13 and Sunday 9/14 due to our involvement in a local competition. We will be participating in Raid Games VI which will be held at the FIU South Campus Arena. Competition starts at 1pm on Saturday and 10am on Sunday. If you have any questions please send us an email at crossfitprestige@gmail.com

noellelliott published the post Women's Only: Muscular Does Not Mean Masculine  on
I was shopping for a dress at a boutique recently. The type of place that you have to step out of...
Palmetto Bay CrossFit posted on Facebook

For Time: 50DU 30 Pull-ups (C2B) 100DU 20 T2B 150DU 10 parallette push ups

CrossFit East Decatur posted an article
The CrossFit Cube posted an article
CrossFit Dojo posted on Facebook

Friday WOD 091214 Strength: In 20min Sumo Deadlift/ Deadlift 3 - 3 / 3 - 3 @75-80/85-90 1RM DL -Then - Death by Handstand Push Ups

CrossFit Paragon posted an article
CrossFit Dojo shared an image on Facebook

Cardio vs. Core!

CrossFit Rx posted an article
CrossFit North Alpharetta shared an image on Facebook

Super happy with the Thursday turnout for Front Squats... And check out those PR's! Way to go peeps. Let's hear about it!

CrossFit Peachtree posted on Facebook

WOD For Friday September 12th is... A. 3 Stop Clean Pull 5x3 @ 105 - 110% of 1rm clean B. For Time 2 Rounds 15 Squat Clean Thrusters 125/85 30 Box Overs 24/20 60 Double Unders

CrossFit Pulse shared a link on Facebook

New post: WOD 9.12.14 http://t.co/OR0Vfty0Gk

CrossFit Pulse posted an article
CrossFit Pulse shared a link on Facebook

We at Crossfit Pulse remember the lives that were innocently taken, and honor those who sacrificially… http://t.co/5rsdzagSHx

CrossFit North Atlanta shared an image on Facebook

SALE! All in-house Reebok Footwear is 20% off! #comegetyousome

CrossFit HD shared an image on Facebook

Our thoughts and prayers go out to the families and friends of those who lost their lives on September 11, 2001. Never forget

CrossFit Pulse shared a link on Facebook

Serious dumbbell work in the noon class. Big Props to Mandy with the 5lb DB. #5lbPR #crossfit… http://t.co/aWiOACAsjM

CrossFit Peachtree shared an image on Facebook

Take a moment to pause, reflect, give thanks for all those who served to protect our country on this dreadful day our nation encountered 13 years ago. Never forget. 9/11/01.

CrossFit Dojo shared an image on Facebook

Fall schedule below for Yoga classes at the Dojo! All levels! Come join us! Sunday 7-8:15pm Yoga Foundations and Meditation Monday 10-11am Yoga With Art Wedneday 6:30-7:30pm Winddown Wednesday With Wendy Thursday 7-8pm Yoga Sculpt

CrossFit Perimeter shared a link on Facebook

We are excited to announce that Ice Box Cryotherapy will be sponsoring the CFP QuadSqaud team in the upcoming Pensacola Beach Brawl (Sept 26-28). IceBox is located down Roswell Road. If you're in our competition program and want to set up a recovery session at IceBox let Chris know. Www.iceboxtherapy.com #iceboxtherapy #lynxbarbell #barbellapperal

CrossFit HD shared an image on Facebook

6am crew

CrossFit Indulto shared an image on Facebook

9/11 Tribute WOD today. Everyone should be here!

Kristy Parrish published the post inov-8: Introducing the Fastlift BOA on
When inov-8 set out to shake up the weightlifting footwear world, they applied the same philosophy...
Shawn Clark published the post Healthy Lifestyle Can Boost Your Sex Drive on
Every couple these days is searching for a way that they can improve their sex drive. They may...
CrossFit Indulto shared an image on Facebook

Post "The Chief" WOD!!!

CrossFit North Fulton shared an image on Facebook

CrossFit On the Square posted an article

@TabataTimes on Twitter

Watch the latest episode of GPTV