Complete as many reps as possible in 7 minutes of:
Burpees
At the top of each rep make contact with a target that is 6 inches above your reach.
Post reps completed to comments.
Compare to 141127.
Scaling:
Seven minutes, a small space, and a target set 6 inches above your reach is all you need to complete today’s workout. This Open workout repeat is a mental grind. Most athletes can perform this workout as prescribed.
Open Workout 13.2
Complete as many rounds and reps as possible in 10 minutes of:
5 shoulder-to-overheads
10 deadlifts
15 box jumps
♀ 75 lb, 20 inches
♂ 115 lb, 24 inches
Post total reps to comments.
Compare to 230126.
Scaling:
Today’s workout is a repeat of an Open workout from 2013. If you competed in 2013, check your score and go for a PR.
Both the load of the barbell and the height of the box should allow you to move through the reps quickly — the load should be light and the cycle time should be fast. A single round should take no more than 2 minutes to complete. Advanced athletes may be able to maintain 1 round per minute (maybe more).
Intermediate option:
Same as Rx’d
Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
5 shoulder-to-overheads
10 deadlifts
15 box jumps
♀ 45 lb, 20 inches
♂ 65 lb, 24 inches
Resources:
CrossFit Open Workout 13.2 With Denise Thomas (CF-L4)
The Shoulder Press
The Push Press
The Push Jerk
The Deadlift
The Box Jump
Find a gym near you:
View the CrossFit map
2024 Open Registration is LIVE!
Learn more and register now
90 burpees to a target (12 inches above your reach)
45 bar muscle-ups
Alternate and break the two exercises up into as many sets as needed to complete the workout as quickly as possible.
Post time to comments.
Scaling:
In today’s gymnastics couplet, you can choose your own adventure — break the two exercises up and alternate between them however you need. Expect muscle fatigue to be a factor in this workout. Advanced athletes can try to maintain larger sets on the bar muscle-ups, while less-experienced athletes may choose to break the two movements into sets that minimize fatigue and allow for minimal rest. Breaks and rest periods are inevitable, however, aim to avoid hitting failure on either movement.
Intermediate option:
For time:
70 burpees to a target (6 inches above your reach)
35 chest-to-bar pull-ups
Alternate and break the two exercises up into as many sets as needed to complete the workout as quickly as possible.
Beginner option:
For time:
50 burpees
25 jumping pull-ups
Alternate and break the two exercises up into as many sets as needed to complete the workout as quickly as possible.
Resources:
The Burpee
The Kipping Bar Muscle-up
The Kipping Chest-to-bar Pull-up
The Kipping Pull-up
Coaches Corner: The Jumping Pull-up
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Tai Randall during Open Workout 24.3 at CrossFit Tradition in Port Saint Lucie, Florida.
♀ 14-lb ball to a 9-foot target
♂ 20-lb ball to a 10-foot target
Your workout is over when you fail to complete the work within the minute or at the 15-minute mark.
Post final minute completed successfully to comments.
Scaling:
Today is a mental grind. How deep are you willing to go into the pain cave? Can you keep moving even though your mind is telling you to quit? This workout will help you answer these questions. The goal is to finish all 21 reps in 40-59 seconds and hang on for as many rounds as possible. If you are unable to perform the required repetitions within the minute, your workout is over. If you can make it through 15 sets, congratulations, and do not go any further. Hitting this workout as prescribed is tempting, but consider scaling the movements to finish at least 7 sets. Stay mentally strong and good luck.
Intermediate option:
Every minute on the minute for as long as possible:
♀ 14-lb ball to 10-ft target
♂ 20-lb ball to 12-ft target
Post time to comments.
Goal: Midline and upper-body endurance. Aim to finish in 10 minutes or less.
This workout will give us a dose of humble pie. The first set of wall walks is a high number and will keep us busy for upward of a minute to 1:30. In contrast, the wall-ball shots will likely take the same amount of time each round, which means the first 2 rounds of wall walks will compound quickly. The higher target for the wall-ball shots adds an element of difficulty that will increase the demand on the core, making the wall walks much more difficult. To make things even more challenging, the arms are overhead for a good portion of the workout.
If you can't throw higher, throw heavier.
Michelle Duke, one of our coaches, is the creator of this workout and has already tested it. She has offered us some words of wisdom:
– Warm up the wall ball to the 10-foot target because that first set can take you by surprise.
– The wall balls were enough to slow down my wall walks.
– The shoulders will fatigue but the demand on the core had my wall walks feeling really sloppy.
This means:
– Get a good warm-up.
– Focus on proper mechanics and positioning for the wall walks: Tight hollow body, neutral spine and short steps.
♀ 14-lb ball to 9-ft target
♂ 20-lb ball to 10-ft target
Intermediate athletes will use the standard loads and target heights for the wall-ball shots. Since athletes will not get fully inverted, they may find their cores to be even more challenged.
♀ 8-lb ball to 8-ft target
♂ 10-lb ball to 9-ft target
This workout will challenge core endurance. For beginners, the inchworm requires flexibility, a tight core, and weight transfer in the shoulders. Athletes can perform the inchworms moving forward or inching out to the plank position and backward to a standing position. The first 12 inchworms should take 1:00-1:30. The wall-ball shots should be done with a comfortable weight and athletes should aim for 10 unbroken reps throughout.