Posts Tagged ‘WOD 13.4’

Alright, the second-to-last workout of the 2013 CrossFit Games Open, WOD 13.4, has been released!

Here is the workout listed below, pasted right from the CrossFit Games Website.
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.”

The gist of my advice is this:
Ground to Overheads, in my opinion should all be done as Power Cleans, followed by a quick push jerk. (At no point should an athlete rely on push press v/s push jerks because of the significantly larger amount of strain that’s put on the shoulders.)
Toes-to-bar should be completed in a fashion where that athlete is never approaching failure. That means that if 8 is the max number of reps possible at once, hop down at 4, shake it out, and get right back on that bar.
For most people, once Toes-to-bar grip strength goes, the no-reps start coming out. Don’t get to that point.
The final ~90 seconds or so is when the gloves come off, and you just go.

This workout is fun. Just take your reps at a pace that is comfortable for YOU! Don’t be psyched out by people who come out swinging (and believe me, they will exist).
Breathe, breathe, breathe, and efficient transitions.

Any questions, let me hear ’em!

Good luck, friends.