Posted by michael stanwyck : Thursday, Mar 28, 2013
One week already!? Ladies and Gentlemen, it is time for the newest installment of The CrossFit Games Open Workout! It is Competition Day again, so gear up! These are the days you have been training for. This week's workout is a doozy. It's a ladder!
Where you really want to put your head this week is TRANSITIONS. Seven minutes is a short time, and you'll want to move as fast as you can between movements. More than in longer workouts, time spent resting is valuable time wasted! What's going to make the difference is PACING. Find a pace that you can keep and that helps to minimize the need to rest between movements or sets. It may be faster than you think.
If you need to rest, take breaks during sets rather than between them. You'll be much more likely to get moving again if the set isn't done. Watch out too for your grip and lats. The pulling is gonna getcha! Check out this video for some secret strategies from our very own Kenny Kane and Niki Marek. Watch it and share with us what you think. How far do you plan to get?
Thursday's Workout: COMPETITION: No Cap
CrossFit Games Open WOD 13.4
As Many Reps as Possible in 7 minutes of:
3 Clean and Jerks (135/95)
3 Toes to Bar
6 Clean and Jerks
6 Toes to bar
9 Clean and Jerks
9 Toes to bar...
This is a timed workout. If you complete the round
of 9, go on to 12. If you complete 12, go on to 15, etc.
And Coming Friday: TRAINING: No Cap
A) Back Squat
20 min to find Heavy Single
10 min to find max HSPU
C) 8 rds for time: