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Are you ready for 14.3?



Who`s ready for some Box Jumps and Deadlifts?   I am very excited to see everyone's scores in the AMRAP including an ascending ladder of deadlift reps and weight. To watch the archive of the Live announcement of 14.3, check out:  http://games.crossfit.com/video/open-announcement-143-archived-footage NOTES This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Each time the athlete returns to the deadlift they will be responsible for loading their own barbell to the next appropriate weight. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed plus your tiebreak time (see below). SPECIAL TIEBREAK 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. For example, a male athlete finishes all the reps up to and including 25 deadlifts at 275 lb. plus an additional 5 box jumps, for a total of 120 reps. This is his score. He also finished the 15th box jump of the round with 135 lb. in 0:45, the 15th box jump of the round with 185 lb. in 2:14, and the 15th box jump of the round with 225 lb. in 6:32. In this case he will enter 6:32 as his time in the tiebreak field since this was the time of completion of his last full set of box jumps. This athlete would be ranked above someone who got 120 reps and a tiebreak time of 7:02, but below someone with 120 reps and a tiebreak time of 6:11. Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your clock to count up. Tips:
  • Warmup your calves and hips well!
  • Mobilize the hips to help you get into a better deadlift position
  • Warm your deadlift up and above the weight you expect to hit in the workout - recruit as many muscle fibers as possible to lift the weight
  • Keep moving while maintaining perfect and safe movement
  • Don`t exhaust yourself on rebound box jumps.  Sub in step ups or step down box jumps so you can lift the heavy weights in the ladder
  • Use an alternate grip of hook grip so you can string the reps together and not focus on losing your grip