CrossFit Open 13.4
As many reps as possible in 7 minutes of: 3 clean and jerks 3 toes-to-bars 6 clean and jerks 6 toes-to-bars 9 clean and jerks 9 toes-to-bars 12 clean and jerks 12 toes-to-bars 15 clean and jerks 15 toes-to-bars 18 clean and jerks 18 toes-to-bars Keep adding 3 reps each round.Start CrossFit Open 13.4 with the timer
Free. Opens the workout in OpenWorkouts with a timer and score logging.
Loads
Rx
Men: 135 lb (61 kg)
Women: 95 lb (43 kg)
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
- Clean and Jerk
- Toes-to-Bar
Movement standards
Bar from the floor to the shoulders any way, then to locked out overhead any way. Both feet touch the bar together.
Equipment
- Barbell
- Pull-up Bar
Coaching notes by goal
Bulking: Clean & Jerk Power
Before: Build to a heavy triple clean and jerk, then 3 × 3 at 75%.
Pacing: Touch-and-go doubles or fast singles. Toes-to-bar in short sets so your grip lasts.
After: 3 × 5 Push Press + 3 × 10 Hanging Knee Raises.
Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.
Maintaining: Sprint Ladder
Before: 3, 6, 9 at half pace, then rest 3 minutes.
Pacing: Fast singles on the bar at a steady 5-6 seconds each.
After: 6 min easy row + hip flexor stretch.
Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.
Cutting: Short Intervals
Before: 6 min easy cardio + empty-bar warm-up.
Pacing: Singles with a full reset, and hanging knee raises if toes-to-bar break down.
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 South Brooklyn and CrossFit Roots 13.4 posts