The first workout of the 2013 CrossFit Games Open has been announced, and it’s a mashup of two workouts from last year’s Open — the 7 minutes of burpees and the snatch ladder. (http://games.crossfit.com/workouts/the-open)
It looks… well, it looks insane. It’s a whole lot of burpees plus a whole lot of snatches.
Our CrossFit Steinbach team consists (so far) of Hillary, Earl and Colin. Earl will likely be doing this workout tomorrow in the 6-7 pm time slot, so come on out and cheer him on. Hillary and I will be doing it on Friday, likely shortly after 6 pm. You are welcome to come by and watch at either time. (Correction — Earl isn’t feeling well today, so will be doing the workout at another time, either Friday evening or possibly Saturday. Stay tuned.)
WORKOUT 13.1
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 Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
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 Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible
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Somewhat inspired by this workout (I already had snatches programmed for today):
A. 7×1 of: snatch pull + hang snatch
B. For time, 24-16-8 of each (i.e. 24, 24, 24, 16,16,16,8,8,8):
Burpees
DB snatches (halve the number for # reps per side)
Ring rows
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I’ve had several people interested in purchasing skipping ropes (you should have gotten an e-mail about this today), so if you want in, let me know as soon as possible.
Good luck with the Open WOD team Steinbach, I’ll be there cheering in spirit.
A. 45# – it felt better today, and man does proper form make a BIG difference! thanks colin for your constant corrections!
B. major butterflies in my stomach today…ring rows and burpees oh heaven help me?!?! hahaha.
– i’m happy to say my burpees were not broken up, and they did not end up looking like “walking” burpees (if that makes sense). they were slow, but i kept moving!
– DB snatches with 20#, not broken. again colins correction, for my movement, helped lots, and it felt better!
– ring rows, my nemesis!!! scaled and broken up like crazy! but i got them done!
good luck team steinbach, in the open WOD, definitely rooting for ya all!!!
whoops forgot my time for B. = 11:08