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Crossfit Open 13.4

As many reps as possible in 7 minutes of:
3 Clean & Jerks, 135#/95#
3 Toes to Bar
6 Clean & Jerks, 135#/95#
6 Toes to Bar
9 Clean & Jerks, 135#/95#
9 Toes to Bar
12 Clean & Jerks, 135#/95#
12 Toes to Bar
15 Clean & Jerks, 135#/95#
15 Toes to Bar
18 Clean & Jerks, 135#/95#
18 Toes to Bar

This is a timed workout. If you complete the round of 18, move on to 21. If you complete 21, go on to 24, etc.

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Handstand Walks, Walking lunges, Clapping Pushups

Skill Work

Handstand Walks

Practice, for 10-15 minutes, walking on your hands. If this is not an option at this time, practice kicking into a handstand against a wall and trying to walk laterally, if possible.

Conditioning

Five rounds for time of:
50#/35# dumbbell Overhead Walking Lunges, 20 steps
20 Clapping Push ups

The lunges are with only one arm/dumbbell overhead. Switch arms as often as needed. For push ups, touch the body to the ground and clap the hands in the air at the top. Scale the movement to hands leaving the ground if needed.

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Snatch 1-1-1-1-1-1-1-1-1-1 reps

Skill work will be of the utmost importance before any work sets begin. The work sets will be completed on a 90 second clock.

If you are newer to this movement or have chosen to use lighter loads, utilize 2-3 reps instead of just one.

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KB Swings/Box Jumps/Pull ups/Max Reps Double Unders WOD

As many reps as possible in 6 minutes of:
75 KB Swings 1.5/1 pood
50 Box Jumps, 24"/20" box
25 Pull ups
Max Reps Double Unders

With a continuously running clock and no rest in between, complete workout twice, back to back. When clock reaches 6 minutes, stop what you are doing and begin next round of kb swings.

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Tabata Mash Up

Tabata Mash up

Handstand Holds
Ab mat Sit ups

The Tabata interval is 20 seconds of work followed by 10 seconds of work for a total of 8 rounds. In this case, you will alternate between both movements for a total of 16 rounds.

Your score is total sit ups completed in all 8 rounds.

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CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

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Row 1000 Meter Intervals

Five rounds, each for time, of:
Row 1000 meters
Rest 3 minutes (or alternate with a partner)

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Push Jerk 2-2-2-2-2 reps

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Pull up - Push up - Double Under w/ Front Squat WOD

As many reps as possible in 20 minutes of:
5 Pull ups
10 Push ups
15 Double Unders

For every rep of push up, you must hold the top, locked out position for a full 1 count. Since I am slowing you down for each rep by adding the pause at the top, try and focus your efforts on moving a stiff body as well as making sure your hips move through a full range. Those that do not have pull ups, will use band assistance to achieve strict pull ups. Use the least amount of assistance.

At the top of the 4th, 8th, 12th, and 16th minute, you must stop what you're doing and front squat, for 7 reps, 225#/155# (no rack). If this is not possible, you may scale the weight to 205#/140# for 8 reps, 185#/125# for 10 reps, 155#/105# for 12 reps, 135#/95# for 15 reps, or 95#/65# for 20 reps

Post also front squat weight.

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Power snatch/ Double Unders

In teams of 2, complete as many reps as possible in 7 minutes of:

15 Hang Power Snatch, 85#/55#
30 Double Unders

Rest 2 minutes. Repeat cycle 3 times.

For snatch, for a rep to count, hands must be kept to the outside of the outermost rings on the bar and a press out may not occur. Also, bars may not be dropped. If a bar is dropped, intentionally or unintentionally, the penalty is 30 burpees. Double unders will be scaled to lateral jumps over the back end of a rower (if this scale is chosen, both team members must utilize the scale). Only one person working at a time.

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Running - Air Squats - Walking Lunges - Rope Climbs WOD

For time:
Run 200 meters
50 Air Squats
Run 400 meters
Walking Lunges, 50 steps
Run 200 meters
5 Rope Climbs
Run 200 meters
Walking Lunges, 50 steps
Run 400 meters
50 Air Squats
Run 200 meters

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CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

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Mobility work/ Kipping Pull ups

Twenty minutes of the mobility work of your choice. Click here and type in relevant keywords in the search area such as overhead squat or pull up. Maybe internal rotation of shoulder or external rotation of hip. Type, watch videos, and put into play during class tomorrow.

followed by,

Kipping Pull ups

Twenty minutes of working on pull ups or the skills needed to achieve pull ups. If you have trouble even hanging on the bar, practice hanging from the bar for time and interchange between that and jumping pull ups, maybe sets of 10-15. If you need to practice the kip, spend your time doing that. The idea is to prepare yourself for the upcoming Open workout that will have pull ups or any workout containing them.

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Hang Squat Clean 3-3-3-3-3 reps

Increase load each set. Perform on a 3 minute clock. Record your heaviest weight.

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Christine

3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps

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Kettlebell/ Air Squats/ T2B/ Air Squats

In teams of 3, perform the following for time:
180 Kettlebell Swings, 1.5/1 pood
180 Air Squats
180 Toes to Bar
180 Air Squats

In order to begin any work, one of your team members must have at the top of the dead-lift, 135 pounds, at all times. If the bar is not off the ground, at the top of the dead-lift, only, no work, by your team, may be completed.

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Wall Balls, Double Unders, Walking Lunges, Sit ups, Row Recovery WOD

Four rounds for reps of:
20#/14# Wall Ball Shots, 30 seconds
Rest 30 seconds
Double Unders, 30 seconds
Rest 30 seconds
Walking Lunges, 30 seconds
Rest 30 seconds
Ab Mat Sit ups, 30 seconds
Rest 30 seconds
Row, 30 seconds
Rest 30 seconds

This workout is meant to tax the aerobic pathway. This means only that you aren't trying to give full effort but rather maintain your numbers for each movement over all four rounds. Instead of shooting for a high number of wall balls that you can't keep, the idea is to shoot for about 80% effort or so and see if you can't keep that number for all four rounds. This is a recovery workout that is still challenging.

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CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

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Kettlebell Swings - Burpee WOD

Five rounds for time of:
10 Kettlebell Swings, 1.5/1 pood
10 Burpees

There is a 6:15 minute time cap. If you choose to take this challenge, for every rep you do not complete, you will have 300 meters of rowing (must be completed by Thursday). For example, if you miss the last 10 burpees, you will have to row 3000 meters.

The scaled challenge is to drop the reps to 7 reps of each movement. The penalty is then 150 meters of rowing for every rep not completed.

The final rep scheme that can be chosen is 5 reps of both movements. There is no challenge or penalty but the 6:15 minute time cut off remains.

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Front Squat 3x5

Front Squat 3 sets of 5 reps (sets across)

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Grace

135 pound Clean and Jerk, 30 reps

The weight for ladies is 95.

Scale weight as needed.

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Team Workout

In teams of 4, complete the following for time:

Part A
Row 5K

You cannot row more or less than 500 meters at a time and every member of your team must row at least 500 meters once.

Part B
DB Farmer's Carry

Carrying as many db's as you can at one time, you and your team must take a single db in each of the following weights the specified distance: 50, 55, 60, 65, 70, 75, 80, 85, 90, and 95.

Part C
Box Jumps

Each team will get only one jump box. Only one athlete working at a time, you must complete 250 box jumps to a 20 inch box. Break up the reps however your team sees fit. Step ups will be allowed.

Part D
DB Farmer's Carry

Carrying as many db's as you can at one time, you and your team must return them to their starting positions.

The first team to complete the above work first, wins.

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Four Hundred Rep Chipper

For time:
50 Wall Balls, 20#/14#
50 Pull ups
50 Burpees
50 Overhead Squats, 95#/65#
50 Kettlebell Swings, 1.5/1 pood
50 Ab Mat Sit ups
100 Double Unders