CrossFit Open 14.5

14.5For Time · No cap

For time:
21-18-15-12-9-6-3 reps of:
Thrusters
Bar-facing burpees

Start CrossFit Open 14.5 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

Thruster
Bar-Facing Burpee

Movement standards

Thrusters: hip crease below the knee, finish locked out overhead in one movement. Burpees: chest and thighs to the floor, jump over the bar from both feet.

Equipment

Barbell

Coaching notes by goal

Bulking: Thruster Volume

Before: 3 sets × 5 Heavy Thrusters at 75%.

Pacing: Break the 21s and 18s early (11+10, 10+8), then hold on through the small rounds.

After: 3 × 12 Leg Extensions + 3 × 12 Tricep Pushdowns.

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

Maintaining: Mental Grit

Before: Squat and shoulder mobility, 5 burpees, 5 thrusters.

Pacing: Burpees at a pace you can hold; never sit down between sets.

After: 10 min easy walk.

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

Cutting: Steady Burn

Before: 6 min easy cardio + breathing prep.

Pacing: Step-over burpees and a lighter bar if you need it; keep moving.

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 South Brooklyn 14.5 post; eatthegains.com Open archive (repeated as 16.5)