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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.
