CrossFit Games Open 13.4

“CrossFit Games Open 13.4″
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 lb Clean & Jerk x 3 reps
Toes to Bar x 3 reps
135/95 lb Clean & Jerk x 6 reps
Toes to Bar x 6 reps
135/95 lb Clean & Jerk x 9 reps
Toes to Bar x 9 reps
135/95 lb Clean & Jerk x 12 reps
Toes to Bar x 12 reps
135/95 lb Clean & Jerk x 15 reps
Toes to Bar x 15 reps
135/95 lb Clean & Jerk x 18 reps
Toes to Bar x 18 reps

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.

54 reps. C&J got kinda hard, but kept them going. Still can't string together T2B's. Elbow was a bit sore.

Fitness

A.
Three sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
Single Leg Hip Bridge x 8-10 reps each leg @ 2011
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

B.
Every minute, on the minute for 16 minutes:
Even minutes – Burpees x 10 reps
Odd minutes – 100 Meter Sprint

Went with fitness today to rest elbow for tomorrow.

Performance

A.
Five sets of:
Back Squat x 2-4 reps @ 30X1  All with 225
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2111  55lb
Rest 2 minutes

B.
For time:  I think it was just over 10 minutes
Row 1000 Meter
followed immediately by . . .
Three rounds of:
Double-Unders x 30 reps
Kettlebell Swings x 20 reps  32kg
Handstand Push-Ups x 10 reps  What I could do plus negatives

Performance

A.
Five sets of:
Snatch Balance + 3 Overhead Squats
Rest 2 minutes between sets;

60, 65, 70, 75(fail), 75(fail but better) Just didn't drop on the last one.

B.
For time:  9:34
115/75 lb. Power Snatch x 12 reps
30/24″” Box Jumps x 12 reps
115/75 lb. Power Snatch x 9 reps
30/24″ Box Jumps x 9 reps
115/75 lb. Power Snatch x 6 reps
30/24″ Box Jumps x 6 reps
Run 600 Meters

Box jumps were jump and step-downs. Went okay. Snatches felt pretty good. 6's, 3's, 3 and singles. Run was slow of course.

Performance

A.
Bench Press
Set 1: x 3 reps  185
Set 2: x 2 reps  205
Set 3: x 1 rep  225
Set 4: x 1 rep  245(kinda failed)
Rest 2-3 minutes between sets

B.
“Harvey is 60! (AKA, “Fart Gone Bad”)”
Three rounds for max reps:
60 seconds of Bench Press (135/85 lb)
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Burpees
60 seconds of Anchored Sit-Ups
60 seconds of Rowing (for calories)
60 seconds of Rest

133, 107, 101

CrossFit Games Open 13.3

“CrossFit Games Open 13.3″
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall Ball Shots (20 lbs to 10′ target/14 lbs to 9′ target)
90 Double-Unders
30 Muscle-Ups

202. Really thought I would make it through the double-unders but the wall-balls got me. 

Performance and fitness

Six sets of:
Against a 2 minute running clock, complete the following:
300m Row
Push-Ups x Max Reps
Rest 2 minutes between sets

30, 24, 21, 18, 16, 16 Fun workout!

Performance

A.
Deadlift:
*Set 1- x 5 reps  185
*Set 2- x 3 reps  225
*Set 3- x 1 reps  275
*Set 4- x 5 reps  225
*Set 5- x 3 reps  275
*Set 6- x 1 reps  295
Rest 2-3 minutes between sets and use that time to practice skills on the rings

Took it easy to work on form and not destroy my back for 13.3. Gotta get better at getting tight for that first rep.

B.
Three rounds for time of:  10:44
Box Jumps x 20 reps  step-ups
Handstand Push-Ups x 10 reps  35lb dumbbell seated press
300 Meter Run

I suck at running.

Performance

A.
Six sets of:
Shoulder Press x 2 reps @ 20X1
Rest 2-3 minutes

Worked on snatch shoulder press instead. 3 sets of 5 at 60, 70, 75kg. Getting it up was no problem. Bringing it back down is hard.

B.
Complete as many rounds and reps as possible in 8 minutes of:  4+2
Pull-Ups x 10 reps
Thrusters x 15 reps (95/65 lbs)
Double-Unders x 30 reps

Double-unders felt okay. Still slow on pull-ups.

Performance

A.
Three sets of:
Power Clean x 1.1.1.1  135, 155, 165, 185
(rest 10 seconds between singles)
Rest 30 seconds
Ring Dips x Max reps  9, 8, 8
Rest 2-3 minutes

B.
Against a 3-minute running clock, complete as many rounds through the following ladder:  6, 6, 5+2
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets

(Recommended weights – 165/115 lbs)

At 155. Crazy hard wod, but cool.  Could have gone Rx but got more out of it at 155.

CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24″/20″ box

Presses and deadlifts were all unbroken. Deadlifts were easy. Did step-ups instead since knee was achey. Was the better way to go anyhow. 

210 reps

Performance

A.
Five sets of:
Bench Press x 5 reps @ 20X1
Rest 2 minutes between sets and use that time to work mobility and prepare for part B.

185 for first 4 sets. 195x4 for final set.

B.
Four rounds for time of:  8:44
Ring Dips x 10 reps
Toes to Bar x 20 reps  On the floor with a pvc.
Double-Unders x 30 reps  Subbed kb swings.

Performance

A.
Four sets of:
Deadlift x 4-6 reps @ 21X1  185, 225, 245, 245 kept it a bit lighter to work on form
Rest 30 seconds
Handstand Push-Ups x 12-15 reps (consecutive or accumulated)  Mostly worked on kipping, which I got!
Rest 2 minutes

B.
Five rounds for time of:  Can't remember time. Went Rx. Hard.
155/105 lbs Hang Power Cleans x 5 reps
100 Meter Run

Performance and fitness

A.
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

Rowing warm-ups, L-sits, handstand-holds, chest-to-bar

B.
Complete rounds of 21, 15 and 9 reps for time of:  14:12
Thrusters (135/95 lbs)  @115
Pull-ups
Burpees

Burpees were slow of course. Could have gone Rx but it would have been 16:00-17:00 minutes.

Performance

A.
Four sets of:
Back Squat x 3-5 reps @ 30X1  185x5, 215x5, 235x5, 250x3
Rest 60 seconds
Strict Supinated Grip Pull-ups @ 21X0 x Max Reps  6's
Rest 2 minutes

B.
Four rounds for time of:  4:42
95/65 lb. Push Press x 12 reps
Heavy Kettlebell Swings x 12 reps  24 and 32kg split (not enough 32's)

CrossFit Games Open 13.1

CrossFit Games Open 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatches (75/45 lbs)
30 Burpees
30 Snatches (135/75 lbs)
20 Burpees
30 Snatches (165/100 lbs)
10 burpees
As many Snatches as possible (210/120 lbs)

109 reps. Second set of 30 burpees killed my legs. Legs were shaky trying to get under 135. Failed the first 5-6 reps for like 4 minutes. Then got 9 in about 3 minutes. Should have waited to get my legs back.

Performance

A.
Six sets of:
Push Press + Push Jerk
Rest 3 minutes between sets and use that time to work hip mobility and prepare for Part B.

Worked on snatches for tomorrow.

B.
Three rounds for time of:  Can't remember!
Handstand Push-up x 6 reps
Barbell Ground to Overhead x 9 reps  Snatched 95lbs
Burpees x 12 reps

*(For the ground-to-overhead, choose a weight that you can complete 9 reps quickly. For advanced male athletes, consider 135-155 lbs.; for advanced females, consider 95-105 lbs.)

**Coaches will have scaling and strategy recommendations for anyone competing in the Open tomorrow.

Performance

A.
Take 15 minutes to build to a heavy, but not necessarily 3RM, 3-rep Deadlift.

135, 185, 205, 225, 255, 275. Kept it lightish. Wanted to work on keeping back flat.

B.
Three rounds for time of:  10:44
400 Meter Run
30 Kettlebell Swings (24/16 kg)
15 Hand-Release Push-ups

Slow! Runs are killing me. Really need to work on that.

Performance

A.
Three sets of:
Overhead Squat x 8-10 reps @ 20X1  75, 95, 115 all x 10. Should have started at 95.
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 21X0  8, 12, 16kg. 
Rest 2 minutes

B.
Four rounds for time of:  3+30
15 Pull-Ups
30 Wall Ball Shots (20/12 lbs)
60 Double-Unders

Thought I would breeze through the double-unders. Didn't happen. Brutal.

Performance

A.
In 15 minutes, build to a heavy, but not necessarily 1-RM, Clean & Jerk

Got up to 95kg. Failed 97kg. 95 is my clean PR. 105kg is my jerk PR. This is a new combined PR.

B.
Three sets, for max reps, of:  9, 8, 8
Complete as many reps as possible in 60 seconds of:
135/95 lbs. Ground to Overhead
(snatch, clean & jerk . . . it’s all good)
Rest 3 minutes between sets

Slow. Not really tired, just can't cycle through them fast.

Performance

A.
Take 15 minutes to build to today’s 1-RM Jerk (split or power/push);

PR'd at 105kg. Failed 110. Should have had it. Always nervous I won't keep my back tight.

B.
Complete as many rounds as possible in 5 minutes of:  3+11
95/65 lb. Thruster x 10 reps 
Toes to Bar x 10 reps

Still can't string toes to bar together.

Rest exactly 5 minutes, and then . . .

For max calories, 5-minute Row  76

Went at about a 2:10-2:15 pace. Should have been at 2:00-2:05.