We are now in week 4 of the 2013 CrossFit Open. Join us as our athletes take on workout 13.4 tomorrow at CF White Rock at 12:30pm. If you’re taking on the WOD today in class, this video goes over tips to help out your efficiency with the movements. We will be going over movement prep before the WOD to help clear up any issues with toes to bar or clean and jerks.
Month: March 2013
13.4 Movement prep
Every 30 sec for 3 minutes:
1 Power Clean & Push Jerk @ 65%
*Immediately perform 2 TTB after every rep.
then…
Workout 13.4
7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
A1) 4×5 Good Mornings – rest 60 sec
A2) 4xME HSPU – rest 60 sec
then…
B) 12-9-6-3 reps for time of:
– Thrusters (115/75)
– V-ups
– 200 m run
Strict Press
– Find a one rep max in 10 minutes (beginning of a cycle)
then…
Push Jerk
5-5-5 – rest 90 sec
then…
3 rounds at 100% effort:
– 500 m row
– 15 box jumps
– 15 burpees
*walk rest 3 min
High Bar Back Squat
3X5 @ 75%, 3X3 @ 85% – rest 2:00 minutes.
then…
13 minute AMRAP of:
– 50 Double-Unders
– 12 Pistols (alternating)
– 3 Wall Walks
then…
Tabata sit-ups
The Snatch
Snatch
– Build to a 1RM in 15 minutes
then…
“Helen”
3 Rounds for time of:
– 400 m run
– 21 KB swings (53/35)
– 12 pull-ups
* Compare to 4-10-12
Open Workout 13.3
The third week of the CrossFit Open is this week with a workout that is in fact a repeat of last year. Tomorrow, at CF White Rock, our athletes will take on the 12 min AMRAP consisting of 150 wallballs, 90 double-unders, and 30 muscle-ups that comprise workout 13.3. If you would like to take this WOD on you can come to any class today and do it. Can’t make it today? Come by on Sunday during the endurance WOD at 11am and the gym will be open. Once you know your score, then check out the CF Games leaderboard to see where you stack up against the 120,000 performing this workout. Hopefully your legs don’t end up like this afterwards.
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– Weekend Schedule –
Saturday
8:00am Olympic lifting
9:00am Masters class
10:00am Regular CrossFit
12:30pm Workout 13.3 at CF White Rock (come support our athletes!)
Sunday
11:00am Endurance class & 13.3 make-up