The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 10 | Deadlift | 60 kg | 42.5 kg |
| 15 | Box Jump | – | – |
| 15 | Deadlift | 85 kg | 60 kg |
| 15 | Box Jump | – | – |
| 20 | Deadlift | 102.5 kg | 70 kg |
| 15 | Box Jump | – | – |
| 25 | Deadlift | 125 kg | 85 kg |
| 15 | Box Jump | – | – |
| 30 | Deadlift | 142.5 kg | 92.5 kg |
| 15 | Box Jump | – | – |
| 35 | Deadlift | 165 kg | 102.5 kg |
| 15 | Box Jump | – | – |
Women: 8 min AMRAP: Deadlifts 10 × 42.5 kg, 15 × 60, 20 × 70, 25 × 85, 30 × 92.5, 35 × 102.5 kg, after each set 15 Box Jumps 51 cm. Score: reps
How Open 14.3 works
Open 14.3 is an AMRAP: as many rounds and reps as possible in the set time. You work through the movements in order and start again from the top after the last one. Your score is the completed rounds plus the reps of the round you started.
Open 14.3 is one of the Open workouts. Workouts from the CrossFit® Open, the yearly worldwide online competition. They're standardized and a good way to compare yourself with others.
What's a good Open 14.3 time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | from 185 reps | from 167 reps |
| Advanced | from 145 reps | from 131 reps |
| Intermediate | from 115 reps | from 104 reps |
| Beginner | from 90 reps | from 81 reps |
| Novice | under 90 reps | under 81 reps |
Tips for Open 14.3
Find a pace you can hold for the whole time. If you go out too fast in the first few minutes, you'll lose more rounds at the end than you gained at the start. Plan short breaks before you need them.
How to scale Open 14.3
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Deadlift: Kettlebell Deadlift; Deadlift from raised blocks
- Box Jump: Lower box; Box Step-up