Thursday 04-04-13

Happy Birthday ROLLLLLLLLS!!!

 

The last workout of the CrossFit Open was announced last night - the description is below.

Given that the great majority of CrossFitters will not get past 4 minutes, here is the plan for today's WOD:

We will go through our usual warm-up.  Anyone who is either competing or wants to complete the 13.5 workout will be doing so.  After this WOD is done, those who completed it will take a 5 minute rest.  Those who are NOT interested in doing this workout can continue to warm-up, work on mobility, or work on a skill for the next 10 minutes.

After this, we will be starting the clock to do "Tabata Something Else" which is a workout of 20 seconds on, 10 seconds off cycling through 4 different movements.  If you completed 13.5, you have the option to do this one if you would like, not required.  The description of the workout is below 13.5.  Bon Appetit.

 

“Is this chicken, what I have, or is this fish? I know it's tuna, but it says 'Chicken by the Sea.” - Jessica Simpson

 

WOD:

WORKOUT 13.5

Complete as many rounds and reps as possible in 4 minutes of:

15 Thruster (100,65) (Masters 55+:  65/45)

15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Etc.

 

Notes

Please be sure to watch the entire workout instruction video (above).

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Time Bonus

This workout begins as a standard four-minute AMRAP of 15 thrusters and 15 chest-to-bar pull-ups. If the Athlete completes 90 reps (three complete rounds) before the time cap, there is a four-minute time bonus. The workout is now an eight-minute AMRAP.

The Athlete can continue working as fast as possible (i.e. there is no requirement to rest or wait until four minutes are up). For example, if an athlete completes three rounds in 3:00, their time is extended to 8:00 and they can immediately begin working on their fourth round, with five minutes remaining.

Now, if the Athlete completes 180 reps (six complete rounds) before the eight-minute time cap, there is another four-minute time bonus. The workout is now a 12-minute AMRAP. If the Athlete completes 270 reps (9 complete rounds) before the 12-minute mark, the workout becomes a 16-minute AMRAP. This pattern repeats indefinitely, as long as an additional 90 reps are completed before the time cap.

Further explanation of the bonus time can be found here.

------------------------------------------------------------------------------------------------------------------------

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the intervals are as follows:

  • 8 intervals of pull-ups (if you completed 13.5, sub KB swings @ 55,35)
  • 8 intervals of push-ups
  • 8 intervals of sit-ups
  • 8 intervals of air squats

There is no rest between exercises.  Total score is total reps completed during all 32 intervals.  Each set of movements will last 4 minutes.

Post-WOD:

400 M Run AFAP

 

 

1 comment (Add your own)

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