2013 CrossFit Games Open Workout 13.4 (A Safety Run)

I’m hitting the road back to Michigan early in the morning. It’s been a great 3 months in Phoenix but I’m excited to get home. Since the trip is 3 days I wanted to make sure to get in a score on 13.4 in case I got stuck on the road and don’t make it home as planned. I should get home on Saturday afternoon or right though and be ready to hit this one again on Sunday with my Survival Fitness family.

After doing 100 pull-ups and 100 push-ups in yesterday’s WOD I was really hoping not to see pull-ups in 13.4. I got my wish, but I’m not sure jerks were any better because my shoulders were pretty fried today.

I warmed up with a 500m row, some PVC pass-thrus, and some clean and jerks with increasing weights up to the 135#.

Open Workout 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

  • 3 Clean & Jerk (135#)
  • 3 T2B
  • 6 Clean & Jerk (135#)
  • 6 T2B
  • 9 Clean & Jerk (135#)
  • 9 T2B
  • 12 Clean & Jerk (135#)
  • 12 T2B
  • 15 Clean & Jerk (135#)
  • 15 T2B
  • 18 Clean & Jerk (135#)
  • 18 T2B
  • If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

I finished the 12s and got 13 of the 15 C&J for a score of 73 total reps. I dropped every single C&J. I also broke up the 9 T2B into 5-4 and the 12 into 6-6. My buddy Adam, did in with me and we’re usually back and forth depending on the WOD. He did the 3 and 6 C&J as touch-n-go and didn’t break up any T2B until the round of 15, where he finished 13 of them. So his total score was 88. To be honest, this workout really didn’t feel too bad. It’s hard, but I think I’ve felt worse doing Grace because the C&J reps are not broken up there like here where you get a change of pace with the T2B.

I’m confident when I do this again on Sunday I can follow a similar strategy to Adam, maybe even get in a couple of C&J doubles in the round of 9 or 12. I also did mostly push presses like a jackass when I planned to start with jerks from the beginning. If I can do that, it’ll really help save my arms so the later reps aren’t so slow. Getting through those 15 C&J and having time to get back on the T2B is huge because those are quick reps. Every rep in this one is going to be huge for your ranking because there will be so many ties without a tiebreaker. I’m shooting to hit 90+ on Sunday.

After sitting around for a bit, I did an easy 2k row in 8:57 for a cooldown.

Now that I’ve sat around and showered at home, my shoulders and back are getting lit up. The next 3 days will be in the Jeep driving over 2,200 miles. I’ll do some body weight stuff in my hotel room the next two days. My shoulders and grip should be well rested come Sunday morning for a second shot at 13.4.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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