CrossFit Open 13.5

13.5AMRAP · 4:00 + extensions

As many rounds and reps as possible in 4 minutes of:
15 thrusters
15 chest-to-bar pull-ups

If you finish 3 rounds before 4 minutes, add 4 minutes. If you finish 3 more before 8 minutes, add 4 more, and so on.

Start CrossFit Open 13.5 with the timer

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

Loads

Rx

Men: 100 lb (45 kg)

Women: 65 lb (29 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

Thruster
Chest-to-Bar Pull-Up

Movement standards

Thrusters: hip crease below the knee, finish locked out overhead. Chest touches the bar at or below the collarbone. The timer here has no cap; stop at the 4-minute mark you didn't make.

Equipment

Barbell
Pull-up Bar

Coaching notes by goal

Bulking: Thruster & Pull Power

Before: 4 sets × 6 Thrusters at 70% + 3 × 6 Strict Chest-to-Bar.

Pacing: Thrusters unbroken, pull-ups in two sets. Each 4-minute window needs a pace of about 80 seconds per round.

After: 3 × 10 Front Squats + 3 × 10 Bent-Over Rows.

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

Maintaining: Short Sprint

Before: 5 thrusters + 5 chest-to-bar building speed, twice.

Pacing: Push the first window hard; the extension is the prize.

After: 6 min easy row + lat stretch.

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

Cutting: Controlled Intervals

Before: 6 min easy cardio + squat and shoulder prep.

Pacing: Sets of 5 on both and a jumping chest-to-bar if your pulling form slips.

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/2013/04/04; floelite.com 13.5 post