Get ready for 13.2!

Posted on March 13, 2013 by Allison Bojarski

CLICK HERE TO REGISTER for an OPEN WOD CLASS!

2013 CrossFit Games Open — WOD 13.2

Complete as many rounds and reps as possible in 10 minutes of:
115 / 75 pound Shoulder to overhead, 5 reps
115 / 75 pound Deadlift, 10 reps
15 Box jumps, 24 / 20″ box

If you’re registered to compete or plan to judge, you must watch this video to be fully informed as to the standards for this WOD:

In addition, be sure to read this entire page with regards to standards/judging/scoring. Thanks!

Need help preparing for the WOD? Watch these:
CF Open Prep and Strategy for 13.2: W /Diane Fu, Carl Paoli, Brian MacKenzie / CF Thames

Questions about when you can do the Open WOD 13.2 (if you’re registered for the Open) and when you can do regular classes if you’re not competing in the Open? Be sure to READ THIS POST with all the answers!

Want to know more about judging? READ THIS.

  • http://twitter.com/kjs_37 Kyle J Smith

    Tips for Beginners on 13.2:

    1. Have fun!
    2. Start with push presses, switch to push jerks when fatigue is on the horizon (never fail, never miss a rep; there is no time to waste- ten minutes will fly by!)
    3. Always do your shoulder to overhead unbroken. If this means you need to rest an extra second before starting your set, do. You do not want to clean the bar to your shoulders again.
    4. When you transition from STO to deadlift, immediately complete at least three reps. If possible, don’t break up the deadlifts at all. You will always rest longer than you should, so minimize rest.
    5. During the deadlift, lower the bar efficiently. Keep the bar close by sending your hips back and keeping your back straight. If the bar gets away from you it will break your rhythm and increase the risk of injury.
    6. Find a nice, even pace where you can keep moving on the box jumps. I highly recommend that you step down from every rep and find a rhythm that allows you to link them seamlessly.
    7. Set a goal for the number of rounds you would like to complete and figure out what split you need to maintain to succeed (i.e., if your goal is 10 minutes, each round should take one minute.) Have your judge or a friend keep you aware of the clock and on pace. Surprisingly, in the early rounds this usually means you need to slow down. Adrenaline will make you work too fast and will sabotage your later sets.
    8. Keep it pretty. Pretty reps, aka efficient, productive reps, are always better than ugly reps. You’re not working hard if your movement goes to shit, you’re working stupid.

    As we notice more trends in the workout we’ll post thoughts here. If you have anything to share- comment! Every thought is welcome and helpful.

    Good luck! And again, have fun!

    • http://www.madisonlogic.com/ vinniv

      Any advice on how to set that goal number of rounds?
      Fridays WOD has burpees box jumps. Stay away or good opportunity to warm up the Achilles?

      • Jason L.

        it’s one minute so it won’t be that bad. If you’re going to do the open on Saturday, I’d suggest scaling to regular box jumps and work on your movement efficiency (cycling and standing up fully on the box).

      • http://twitter.com/kjs_37 Kyle J Smith

        If time permits (coach’s discretion) do one round at a very comfortable pace in your warm up, gauge from there- Maintain or quicken?

    • http://twitter.com/kjs_37 Kyle J Smith

      Standards for the box jump: “You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.” If you’re not comfortable with box jumps yet- do step ups!

      • http://twitter.com/kjs_37 Kyle J Smith

        AM athletes are having a lot of success performing step ups instead of box jumps. Try it during your warm up, see what you think.

  • Scott

    Will mats be available to make lowering the bar for the deadlift easier/quicker?

    • http://twitter.com/kjs_37 Kyle J Smith

      No.

    • reisbaron

      The best thing for lowering the bar quicker is efficient movement.

    • http://www.facebook.com/leienming Andrew Louie

      Agree with reis, watch the 13.2 announcment video on the games site where Annie T. faces off against Lindsey V. You save time by not having to reset every time you need to pick up the bar again.

  • jsg

    13.2 —> 175 reps. Feel pretty good about the score, but agonizing over every second of rest and wondering how many more reps I could have squeezed out…

  • reisbaron

    Some more interesting commentary on 13.2 strategy from Rudy @ Outlaw – http://bit.ly/ZCF3rr

    • reisbaron

      …and by more I mean “additional”, not “more interesting than Kyle’s”

    • Daniel L

      Made it to 255 reps this morning doing the step up / step down method the whole time. Rudy’s probably right that it’s going to be tough to get 10+ rounds using this strategy but guess bounding the whole time is probably reserved for the top athletes. Definitely agree with avoiding letting go of the bar between the S2Os and deadlifts.

      • reisbaron

        Nice score!