Movement Primer
Four rounds of:
25/18 Calories of Assault Bike or Bike Erg
10 Suitcase Deadlifts (each side) (35-50/25-35 lbs)
10 Alternating Single-Arm Dumbbell Squat Snatches
5 Inch-Worms
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
Snatch Technique Warm-Up
Two sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Snatch Push Press x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
“CrossFit Games Open 13.1”
Complete as many reps as possible in 17 minutes of:
40 Burpees to Target 6″ Above Standing Reach
30 Snatches (75/45 lbs)
30 Burpees to Target 6″ Above Standing Reach
30 Snatches (135/75 lbs)
20 Burpees to Target 6″ Above Standing Reach
30 Snatches (165/100 lbs)
10 Burpees to Target 6″ Above Standing Reach
As many Snatches as possible (210/120 lbs)
Rest until the running clock reaches 25:00, and then…
Three rounds at 80-85% effort…
800 Meter Run
100-Foot Handstand Walk
Handstand Walk alternatives:
For every 50-Foot of Handstand Walk, perform 30 nose-to-wall, back-to-wall or freestanding shoulder taps.
Primer ✅
A. 127 reps ?
B. 19:37
Movement Primer: 18:14
50 lb DB
Snatch thecnique: done
Open 13.1: 121 reps
1000 m ski erg
100 HSW: 24:04
This felt pretty awesome today!
Primer and snatch warmup done
13.1- 8 @ 120 Rx (198 total) I don’t think I’ve done this one before and it was fun! I’m sure I could have snuck in 2 more reps somewhere? I was surprised the 120 felt the best and I moved them faster.
I didn’t have time for the running but I might mix that in tomorrow
Thanks Tino! Hope your day was awesome!!
Crushed it today!! Great work!!
Thanks Tino! I really liked this one
2013: 170 Rx.
Now: 170 Rx humidity and sweat killed me. Bar slipped out of my hands twice. Had more in the tank to give.
You’re capable of getting to that 210 bar!
Primer & warm-up done
Got through 1 rep @ 100lb bar. I’m fine with this… I know where I’m at right now!
Total time 42:19 with bike erg and shoulder taps
??
190 reps.
2:04 on the set of 40 burpees
First set of snatches was 15/10/5
Second set of snatches was 5 then quick singles
Third set was all singles. Tried to snatch every 10 seconds.
Didn’t have enough time to hit a snatch at 210. Felt pretty good moving throughout the 17 mins. I don’t know if my target was exactly 6” above my reach on the burpees. Didn’t pull out the measuring tape. Not sure if that would’ve affected the score.
Moved well! Have you hit this one before?
Yes it was my first open workout. In 2013 my score was 161. I did it again in 2015 and scored 172.
Big PR!
Primer and warmup done
13.1 – 150 reps; disappointed I didn’t start the rnd at 165. Too conservative on pace. That said, did 132 reps back in 2013.
Did the copycat conditioning that Bobby and Tino did.
“Rowman Holiday”
Every 3 minutes, for 36 minutes (12 sets) for max meters:
60 seconds of Rowing
327/335/320/313/313/313/314/313/314/315/315/317
Total – 3497m?
I win again! ?
Solid work dude!
?????You totally did. That second rnd crushed me. Then it was just hanging on.
Movement Primer-Done Snatch technique done -13.1 156 reps Rx. Second time doing this wod. First rd was after a year and a half into CrossFit and my 1rm was 145 so I never made it to the 165 bar at all I think. I know I struggled with the 135 bar and I did the open officially in 2014. I may have went out a bit fast on the 75lb bar though haha my heart rate shot up and felt rushed after that. -back squat play day up to 295 and did an 5emom at 275 and then at 225.… Read more »
You’ve came a long way dude! ??
Got 14 Burpees before the 165lb bar ??♂️ I got past the 165 bar last time we did this so I’m not too concerned about where I ended today. Hook gripping was the hardest part ? lost some skin.
Total time was 38:14 (including the programmed rest time)
First week back ??? more plz!!
Motivated and raring to go! I like it!
2013 – 172 (but I was a regional athlete)
2021 – 165 (paced way too slow at beginning and ran out of time, realistically could’ve finished the 165 bar)
Last bit took about 14min
Gotta trust that fitness dude!
3 rds of 21/20/10Power/5 done
Snatch warm up done
Messed up and did 25min Amrap
40 burpee to target
30 Snatch 65#
30 burpee
30 snatch 105#
20 burpee
30 snatch 135 – capped at 14 snatch
3 rds
600m AR
60 NTW Shldr tap
– 18:23
17…25…where did that come from?!? ??
Completely scaled today’s workout; my 1RM snatch is 55 kg and 1RM power snatch 45 kg.
Snatches were @15, @20, @30 and then max effort @40 kg. Managed 3.
Added a 4×10 single arm DB bench press @22.5.
Loved that snatch technique warm up (did it @30 kg), could really feel that I was working on technique.
???
A. Done
B. At home so switched this up a bit
AMRAP 17
40 Burpee to target
30 Alt. DB Snatch (35#)
30 Burpee to target
30 Alt DB Snatch (55#)
20 Burpee to target
30 KB Snatch (70#)
10 burpee to target
Max Alt DB Snatch (90#)
26 reps
Not quite the same but had to improvise!
C.
(Stole another one from tino)
Every 3 Minutes for 30 Minutes (10 sets)
60 Seconds max meter row
337/330/322/317/324/317/315/317/321/321
??
3862
325/325/322/322/321/321/320/322/320/321/321/322
I win!! ?
?? hey wait you did 12 sets?! I thought it was 10!
“Rowman Holiday”
Every 3 minutes, for 36 minutes (12 sets) for max meters:
60 seconds of Rowing
Set the monitor for 60 seconds of work and 2 minutes of rest. Note meters per set and total meters rowed for all twelve sets. This is a test that we will revisit at least quarterly, so go hard and record your scores.
3862
325/325/322/322/321/321/320/322/320/321/321/322
Must have just wanted it to only be 10, guess I scaled it! Gonna have to do it again ?♀️
Just worked out at home today
A) Bike Erg Intervals
5x4000m/2 mins easy
1000m@75 RPM
1000m@80 RPM
1000m@85 RPM
1000m@90+ RPM
B) Marcus Filly’s Finisher Challenge
EMOMx10
8 KB Curls+6 KB offset push ups per arm+12 Russian twists
Just a fun day
Solid home session!
Did yesterday’s session.
Movement Primer – Done
A. 47/ 54/ 57/ 60/ 64 kg (95%)
B. 40 kg (80%)
C1. EMOM, for 10 minutes
Odd: 3 Devil’s Press (12.5 kg DBs) + 1 RMU
Even: 6 DB FS (35 lb DBs) + 8 Pull-Ups
C2. 9:07
D. Three sets of:
GHD Hip Extensions x 30 reps
Stationary Dips x 8 reps
?