CrossFit Open 13.1
As many reps as possible in 17 minutes of: 40 burpees 30 snatches (weight 1) 30 burpees 30 snatches (weight 2) 20 burpees 30 snatches (weight 3) 10 burpees Then as many snatches as possible (weight 4)Start CrossFit Open 13.1 with the timer
Free. Opens the workout in OpenWorkouts with a timer and score logging.
Loads
Rx
Men: 75, 135, 165, then 210 lb
Women: 45, 75, 100, then 120 lb
Scaled
Men: No Scaled division before 2015. Reduce the load or scale the movements.
Women: No Scaled division before 2015. Reduce the load or scale the movements.
Movements
- Burpee
- Snatch
Movement standards
Burpees: chest and thighs to the floor, then jump at the top. Snatches go from the floor to locked out overhead in one motion; any style.
Equipment
- Barbell
Coaching notes by goal
Bulking: Snatch & Engine
Before: Build to a heavy snatch single, then 3 × 3 at 70%.
Pacing: Steady burpees, quick singles on the snatches. Reaching the second barbell with time left is the goal.
After: 3 × 5 Overhead Squats + 3 × 10 Back Extensions.
Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.
Maintaining: Long Grind
Before: 10 burpees, then build through the first two loads.
Pacing: 40 burpees in about 3 minutes, then one snatch every 5-6 seconds.
After: 8 min easy row + hip stretch.
Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.
Cutting: Aerobic Base
Before: 6 min easy cardio + snatch drills with an empty bar.
Pacing: An even burpee pace you could hold for 17 minutes, and singles on the bar.
After: 15 min Zone 2 walk.
Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.
Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.
Source: crossfit.com/workout/2013/03/07; CrossFit South Brooklyn 13.1 post