We will not have our usual workout on Saturday morning. Mary and I will both be unavailable all day. I'll be posting a workout for everyone to do on their own this weekend sometime tomorrow.
Footage from the live announcement of CrossFit Games Open Workout 13.4 last night pitting 2 CrossFit legends head-to-head:
http://games.crossfit.com/video/open-workout-134-archived-live-announcement-footage
Fortunately, we have the equipment to do this one, so we will be seeing how we match up against the best in the world tonight on the same exact workout.
Here is Carl Paoli of GymnasticsWOD breaking down the workout with tips for surviving and excelling at it:
Warm-Up:
- Light Jog
- 25 Consecutive Double Unders or 2 Minutes of Attemps
- Joint Mobility
- 2 Rounds of Standard Warm-Up
Gymnastics WOD:
- 15 Sit-Ups to Pikes - http://gymnasticswod.com/content/sit-pike
- 4 Minute Pike Hold
- 15 Sit-Ups to Straddles - http://gymnasticswod.com/content/sit-straddle
- 4 Minute Straddle Hold
Conditioning:
CrossFit Games Open Workout 13.4 -
AMRAP in 7 Minutes of:
- 3 Clean & Jerk (135/95)
- 3 Toes to Bar
- 6 Clean & Jerk
- 6 Toes to Bar
- 9 Clean & Jerk
- 9 Toes to Bar
- 12 Clean & Jerk
- 12 Toes to Bar
- 15 Clean & Jerk
- 15 Toes to Bar
...
Keep going until time runs out.
Post detailed workout results to comments.
48 reps
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58 reps
ReplyDelete95#
abmat situps
39 Reps
ReplyDeleteRX'd
48 reps
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48 Reps
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