As Sean posted yesterday, the 2013 CrossFit Open is upon us. Every Friday, we will participate in each Open WOD released by CrossFit. For non-competitors, the WODs will be scaled accordingly so there’s no reason for you to miss out on all the fun! Below is the standards video as well as detailed information for each movement straight from the CrossFit Games site. Good luck and have fun!
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.
Please be sure to watch the entire workout instruction video (above) for full details.
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.
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.
To complete this workout you will need:
– A target set 6” above your max reach
– One barbell
– Plates to load to the appropriate weights for your gender and age group
For more tips specific to this WOD check out this great video by Kelly Starrett and friends over on James’ workhardworkharder.com site. It’s well worth watching to help you gather a plan of attack for 13.1.
CF Open Games WOD 13.1
75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible