Thursday 3/7/13

 In Workouts

Today we are doing Reebok CrossFit Games Open WOD 13.1.  We will have to run this in heats because we have 42 people signed up that need to be judged throughout the day and not that many coaches to judge.  Come in and get ready to roll.  5:45am class Lorne is coming up with me in the morning so we will be able to run 2 heats and we will be able to judge 4 people total.  If you are planning on doing it in the morning the 1st heat has to be ready to go by 6:00.  Please read through the standards before coming in

Workout 13.1

MEN – includes Masters Men up to 54 years old
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

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

MASTERS MEN – includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

MASTERS WOMEN – includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
35 pound Snatch, 30 reps
30 Burpees
55 pound Snatch, 30 reps
20 Burpees
75 pound Snatch, 30 reps
10 burpees
90 pound Snatch, as many reps as possible

Notes

This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. A Clean and Jerk is not permitted. Score is total reps completed. In the case of a tie, the Athlete with the faster time to finish their last complete set of Snatches will be ranked higher.

Special Tiebreak

In this workout, we are using a special tiebreak method. At the end of each round of 30 Snatches, time should be marked. Specifically, as soon as the 30th Snatch at 75 pounds for men is complete, time should be marked. As soon as the 30th Snatch at 135 pounds is complete, time should be marked. The same at the 30th rep at 165 pounds, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of Snatches, whichever that may be.

For example, a male athlete finishes all the reps up to and including 10 Snatches at 165 pounds, for a total of 160 reps. This is his score. He also finished the 30th Snatch at 75 pounds in 3:52, and the 30th Snatch at 135 pounds in 13:10. In this case he will enter 13:10 as his time in the tiebreak field since this was the time of completion of his final set of Snatches. This athlete would be ranked above someone who got 160 reps and a tiebreak time of 14:00, but below someone with 160 reps and a tiebreak time of 12:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your clock to count up.

Movement Standards

Please be sure to watch the entire workout instruction video (above) for full details.

Burpee

The height of the target must be no fewer than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible while the measurement is being made. 

If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.

Snatch

Each rep will be counted once the Athlete clearly shows control of the barbell overhead. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. The Athlete must be responsible for loading their own barbell to the appropriate weights during the workout. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Equipment

To complete this workout you will need:
– A target set 6” above your max reach
– One barbell
– Collars
– Plates to load to the appropriate weights for your gender and age group

Recommended Posts
Showing 11 comments
  • Andy
    Reply

    I’ve checked this site a couple times because I’m curious to see some numbers on this one. I would think that for most people there is are big jumps at reps 101 and rep 161. If people are shy, I’ll set the bar pretty low–did 103 with four songs on an Ipod counting for 17 minutes.

    • Blake
      Reply

      That’s not bad at all Andy. Being able to put 135# overhead multiple times is a good thing.

  • POW!
    Reply

    Did it last night….got 121. I’m pretty satisfied with that because two weeks ago we did 12.2 and I only got 18 snatches at the 75# weight, so the fact that I found more in me even after 70 burpees is startling. Definitely exceeded my own expectations. Good luck everyone, can’t wait to see some scores!!

    • Ryan
      Reply

      Nice work POW!!! THat is great!

  • John (LJ)
    Reply

    Nice work POW!!!

    I got 100. ALMOST had 101 with 5 seconds left, but almost doesn’t count. I’m considering a second attempt.

    Good work everyone!

  • Ryan
    Reply

    150 rxd

    might go again with a different strategy – need to land 165.
    side note – it was really cool to watch everyone fight through it.
    Shot out to team #bandito for tearing it up.
    #beefy you guys did good too

  • Jared
    Reply

    159 rx’d, good job everyone, no desire to do this one again, and hopefully this is the end of burpees!!

  • Suzy
    Reply

    158… to go again or not to go again…

  • Blake
    Reply

    160. I think I am going to try it again with a very similar strategy, but I need to do more sets of multiples on 135#

  • Ohio
    Reply

    127. Part of me wants to do it again just to try to get thru the 135# class. If not, I am still pleased with my score. Also as much as it sucked while doing it, I still had fun.

  • Ginny
    Reply

    142

Leave a Comment