CrossFit Open 14.2

14.2AMRAP · 3:00 + extensions

Every 3 minutes for as long as possible, complete 2 rounds of:
Overhead squats
Chest-to-bar pull-ups

Start with 10 reps of each in minutes 0-3, 12 reps in minutes 3-6, 14 reps in minutes 6-9, and keep adding 2 reps every 3 minutes. Stop when you can't finish both rounds in the 3 minutes.

Start CrossFit Open 14.2 with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: 95 lb (43 kg)

Women: 65 lb (29 kg)

Scaled

Men: No Scaled division before 2015. Reduce the load or scale the movements.

Women: No Scaled division before 2015. Reduce the load or scale the movements.

Movements

Overhead Squat
Chest-to-Bar Pull-Up

Movement standards

Bar starts on the floor and goes overhead any way; hip crease below the knee with the bar locked out. Chest touches the bar at or below the collarbone. The timer here has no cap; stop when you miss an interval.

Equipment

Barbell
Pull-up Bar

Coaching notes by goal

Bulking: Squat & Pull Volume

Before: 4 sets × 6 Overhead Squats at 65% + 3 × 6 Strict Chest-to-Bar.

Pacing: Overhead squats unbroken, pull-ups in 2-3 quick sets. Each interval you finish buys 2 more reps.

After: 3 × 10 Pendlay Rows + 3 × 12 Goblet Squats.

Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.

Maintaining: Interval Capacity

Before: Two rounds of 5 + 5 at working weight.

Pacing: Get the first round done fast so the second has room. Rest only at the bar.

After: Lat and thoracic stretch + 6 min easy bike.

Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.

Cutting: Controlled Intervals

Before: 6 min easy cardio + overhead mobility.

Pacing: Small pull-up sets with a jumping finish when needed; stop the interval rather than grind bad reps.

After: 12 min Zone 2 walk.

Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: CrossFit South Brooklyn 14.2 post; floelite.com (repeated as 15.2)