13.4 is here!

CLICK HERE TO REGISTER for an OPEN WOD CLASS!

2013 CrossFit Games Open — WOD 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135#/95# Clean and jerk, 3 reps
3 Toes-to-bar
135#/95# Clean and jerk, 6 reps
6 Toes-to-bar
135#/95# Clean and jerk, 9 reps
9 Toes-to-bar
135#/95# Clean and jerk, 12 reps
12 Toes-to-bar
135#/95# Clean and jerk, 15 reps
15 Toes-to-bar
135#/95# Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

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!

Questions about when you can do the Open WOD 13.4 (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

    beginner’s tips for 13.4:

    this one looks pretty straight forward folks-

    so you can’t clean and jerk 95/135… this is not the WOD for you. scaling in the open WOD classes is not allowed. stick with your regular programming, get big and strong, and look forward to 14.4 being a fucking joke.

    pace yourself… seriously. while breathing-wise you may be fine. local muscular fatigue, especially in the grip and core are going to be a huge factor. you never want to fail on a rep, so make sure you are taking adequate rest in the beginning to stay on top of it and push in the end.

    push jerk from rep one. take a look at the video of graham and speal- if you can adopt the quick shoulder to overhead technique, do- otherwise just don’t waste time in that position. kip your toes to bar- remember, it’s the same as the swing for the kipping pull up.

    did i mention yet how much this will suck for your grip? don’t let that guy fail on you.

    we cannot drop weight. period. you can tell your grandchildren someday that you would have scored at least 7 reps higher on 13.4 if you could have dropped. don’t get so crazy that you can’t lower the bar under control.

    95/135 may feel light on the first few sets, but it’s going to get heavy. make sure you are getting down into a proper clean starting position (as opposed to a dead lift position) so you are not unnecessarily taxing your lower back.

    check in with tips and lessons learned. and HAVE FUN!

    • KevinBoul

      I started with split jerks and I’m very happy with that decision. 135# is a lot of weight. 37 reps.

  • http://twitter.com/BradHoovernyc Brad Hoover

    13.4: 1 rep. After two failed clean attempts (my PR is 145#) and about 7 failed jerks (my PR was 115#) I got my first 135# clean & jerk with 5 seconds left on the clock. Thank you for all of the encouragement Sara, Matt and the rest of the 7am crew. I’m 100% going at this again on Sat.

    • http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters

      Brad, that is awesome. Really proud of you. I knew you were going to have one in you.

    • http://twitter.com/reisbaron Reis Baron

      That was an awesome effort Brad…well done!

  • Joe W

    So there are no AM Black Box WODs at 26th tomorrow, correct?

    • Hari Singh

      Correct, this Friday and next.

  • http://twitter.com/reisbaron Reis Baron

    For the world: 3 reps
    For me: 42 reps

    My T2B attempts fell far short of getting my first one, but for WOD 4 of a weak week I’ll take it. I was shooting for 12 reps in the round of 12, so I’ll take 6…

    Great job Brad, Matt M., Andrew, & holy Beth…wow you fought hard and WON! Nicely done.

  • T-Money

    I officially need Crossfit shoes – my squash/running shoes aren’t cutting it. Suggestions please? Thanks!

    • Naveen

      Nano 2.0. Best shoes I’ve ever owned.

      • http://twitter.com/BradHoovernyc Brad Hoover

        I also have the Nano 2.0 and love them. That said I have not tried other “training/crossfit” shoes

    • KevinBoul

      I live in my Chuck’s. Great shoe for Crossfit.

  • BenS

    13.4: 48 reps

  • Jana B.

    13.4: 39 reps. Not happy. I wished I had had a plan and paced myself better.
    Cashout: 40 burpees.

    • Judy

      That is pretty awesome Jana–I’m skipping this one because I highly doubt I could even get one round in. EXCELLENT work!

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

    13.4: 55 reps

  • Andrew

    61 reps. Grip and conditioning were the killers on this one