CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:
- 100 pound Thruster, 15 reps
- 15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

13.5 done. 2013 CrossFit Open ... done. Thanks to all the Coaches at CrossFit Richardson. Thanks to my fellow crossfitters who pushed me to push what I thought was possible. Still a lot of room to grow and still a lot of limits to push! Special thanks to my family ... who give me some props :) for pushing myself each morning.

9 min

30 sek sivulankku oikea
30 sek sivulankku vasen
60 sek kuollutkoppakuoriainen
30 sek teräsmies
30 sek sammakkopumpaus

Alkulämmittely ja mobility

Harjoitellaan valakyykkyä telineestä

Otm 12
Kone
Seinäpallo
Burpee
Lepo
- laske toistot

Loppuvenyttelyt

3 rounds
10/8 cal bike or row
10 RKBS light weight
5 push ups

WOD
50 cal bike/60 cal row
5 rounds
10 RKBS 70/53
10 push ups

40 cal bike/ 50 cal row
4 rounds
10 RKBS
10 Push ups

30 cal bike/ 40 cal row
3 rounds
10 RKBS
10 push ups

20 cal bike/ 30 cal row
2 rounds
10 RKBS
10 push ups

10 cal bike/ 20 cal row
10 RKBS
10 push ups

*30:00 time cap

Alkulämmittely ja mobility

Lankkutabata

15min tiimissä
Max metrit laitteella oman vuoron jälkeen 5 burpee

Loppuvenyttelyt

"The Gauntlet"

30 minute AMRAP of:

Jackie
1000m Row
50 Thrusters (45/35 pound)
30 Pull-ups

Then

Karabell
10 rounds
3 Snatches (135/90 pounds)
15 Wall Ball (20/14lbs @ 10″/8″ target)

Then

AMRAP of Cindy in the remaining 30 minutes:
5 pull-up
10 push-up
15 squat

Your result is rounds of Cindy completed.

50-40-30-20-10
Burpee
Air Squat
Sit Up

Skaalattu
20-15-10
Burpee
Air Squat
Sit Up

Alkulämmittely ja mobility

Agility tikkaat

12min AMRAP
10m karhu
10m askelkyykkykävely
10 naruhyppy
10s Käsilläseisontapito

Loppuvenyttelyt

Alkulämmittely ja mobility

Harjoitellaan Työntöä

15min tiimissä
Max kalorit
Oman vuoron jälkeen kierros cindyä

Loppuvenyttelyt

3 Rounds for time

500m Row
21 Box jump overs, 24/20″ (step down)
12 Thrusters @ 70/47.5kg (155/105lbs)
9 Bar muscle-ups

Time cap. 22:00

SESSION NOTES
Overview. Be smart on the 1st round of the workout. You can lose so much time in the last round if you start out too hot. Complete the row and box jumps at a steady pace. The barbell and the bar muscle-ups are where time is gained or lost.

Strategy. It’s always tricky to pace a row in the beginning of a workout, it’s so easy to go way too fast. What pace do you think you would be holding in the second round? Don’t go faster than that on the first row, there is still a lot of work to be done. Steady pace on the box jump overs, a pace you can hold without needing a break and allows you to get straight to work on the barbell. You can lose a lot of time on the thrusters. Aim to keep these to 1-3 sets based on your capacity.

It might make sense to take bigger bar muscle-up sets when you are feeling good in the first round and then break it up more as you get more tired.

It will not feel great to go back on the rower, try to get it up to speed and then settle into your pace ASAP it will feel better after a few seconds.

Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Debrief.
– How was your pacing in each movement?
– How did your row pace progress as the workouts went on?
– How were your transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Row → Other monostructural (500mSkiErg or 1000m BikeErg or 400m Run)
Box jump overs → Lower box → Step overs
Thruster → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs)
Bar muscle-up → Jumping bar muscle-ups → Banded bar muscle-up → Pull-over