CrossFit Open 13.2

13.2AMRAP · 10:00

As many rounds and reps as possible in 10 minutes of:
5 shoulder-to-overheads
10 deadlifts
15 box jumps

Start CrossFit Open 13.2 with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: 115 lb (52 kg), 24-in box

Women: 75 lb (34 kg), 20-in box

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

Shoulder-to-Overhead
Deadlift
Box Jump

Movement standards

Bar from the shoulders to locked out overhead any way (press, push press or jerk). Deadlifts finish with hips and knees locked. Box jumps from both feet, finish standing tall.

Equipment

Barbell
Plyo Box

Coaching notes by goal

Bulking: Barbell Power

Before: 4 sets × 5 Push Jerks at 70% + 3 × 5 Deadlifts at 75%.

Pacing: All barbell work unbroken. Rebound the box jumps if your calves are fresh.

After: 3 × 10 DB Push Press + 3 × 12 Hamstring Curls.

Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.

Maintaining: Fast Rounds

Before: 2 rounds at half pace.

Pacing: Aim for 40-45 second rounds and don't drop the bar.

After: 6 min easy bike.

Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.

Cutting: Steady Intervals

Before: 6 min easy cardio + hinge prep.

Pacing: Step down from the box and take one breath before each barbell set.

After: 12 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/2013/03/14; CrossFit Roots 13.2 post