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Featured Video – Glassman discusses the Reebok Nano (http://games.crossfit.com/video/greg-glassman-discusses-reebok-nano)

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Trigger/Warm-up/Mobilise/Activate

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1)

WORKOUT 13.1 (http://games.crossfit.com/workouts/the-open/2013)

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MEN – includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

75 pound (34 kg) Snatch, 30 reps

30 Burpees

135 pound (61 kg) Snatch, 30 reps

20 Burpees

165 pound (75 kg) Snatch, 30 reps

10 burpees

210 pound (95 kg) Snatch, as many reps as possible

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WOMEN – includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

45 pound (30 kg) Snatch, 30 reps

30 Burpees

75 pound (34 kg) Snatch, 30 reps

20 Burpees

100 pound (45 kg) Snatch, 30 reps

10 burpees

120 pound (54 kg) Snatch, as many reps as possible

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Score = Total Reps

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Compare your results to those of 2012 at (http://games.crossfit.com/leaderboard)

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then..

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2) Pull-up’s

10-10-10-10-10

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Load (weighted) or deload (band assisted) appropriately for sets of 10 reps!

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Score is the Total Load (kg) = weight (kg) x reps x sets

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – “It’s beautiful to be fit, but I think … anyone who carries themselves with confidence will be beautiful.” —Michele Letendre (Image Courtesy of CrossFit Inc.