CrossFit Open 14.4

14.4AMRAP · 14:00

As many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

Start CrossFit Open 14.4 with the timer

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

Loads

Rx

Men: 20 lb (9 kg) ball to a 10-ft target; 135 lb (61 kg) cleans

Women: 14 lb (6 kg) ball to a 9-ft target; 95 lb (43 kg) cleans

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

Row
Toes-to-Bar
Wall-Ball Shot
Clean
Ring Muscle-Up

Movement standards

Each calorie counts as one rep. Both feet touch the bar together. Ball center hits the target, hip crease below the knee. Any style of clean, finish standing. Muscle-ups finish with arms locked above the rings.

Equipment

Concept2 Rower
Pull-up Bar
Medicine Ball
Barbell
Gymnastic Rings

Coaching notes by goal

Bulking: Full-Body Capacity

Before: 4 sets × 5 Cleans at 70% + 3 × 10 Toes-to-Bar.

Pacing: Row at a sustainable pace, then toes-to-bar in planned sets of 10. Every clean you finish counts.

After: 3 × 8 Ring Dips + 3 × 12 Front Squats.

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

Maintaining: Threshold Engine

Before: 3 min row building speed, 10 toes-to-bar, 10 wall-balls.

Pacing: A row near your 2K pace plus 5 seconds; toes-to-bar is where most athletes stall.

After: 8 min easy bike + lat stretch.

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

Cutting: Aerobic Base

Before: 6 min easy row + shoulder prep.

Pacing: A conversational row and small toes-to-bar sets; hanging knee raises are a fine swap.

After: 15 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.com/workout/2014/03/21; CrossFit South Brooklyn 14.4 post