Individual Warm-up:

Complete prior to class.

Group Warm-up:

  1. Pacer Run 400m
  2. Clean & Jerk w/bar x10
  3. Toes-to-Bar x5
  4. Back Squat w/bar x10


Lift of the Day:

Back Squat (3 Minute AMRAP Back Squat 50% of 1RM)

Skills & Technique: (Click below for links to more info)


CrossFit Games Open 13.4 (AMRAP - Reps)
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean & Jerk 135/95 lbs
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
18 Clean & Jerk
18 Toes-To-Bar
21 Clean & Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.


 Last on: 03 28 13

Coach's Notes:

We continue our effort to prepare for the CrossFit Games Open by training as we will compete. The Games Open wods will be released on Thursdays and have to be completed and entered into the Games web site no later than Monday 8:00pm PST. This means the best time for us to do the wod is on Monday. For those that want more than one bite at the apple they can do it at the Extra Training Time on Saturday.  For most athletes having it on Monday allows them a chance to be well rested for their Open effort.

Back Squat 3 Minute AMRAP:

We have paused our normal weight training in order to concentrate on those aspects we believe will be part of the Open.  Yet we don't want to completely stop in favor of metcons alone.  So we've come up with these short 3 minute AMRAPs. They are long enough to provide some of the stimulus we are looking for and also allow for some tactics. Here is your chance to try different rep scheme approaches. Should you put everything into it until almost failure then rest and repeat, or should you do predefined sets and rest periods? What works for you?  Experiment and get to your body and the best way to express your athleticism.

CrossFit Games Open 13.4

This wod grows on you, so to speak!  :) It's very similar 11.6 that we did last week, so I think you'll have an idea of what it's like. ;)  We are using counters for these Open wods just like we will during the Open, so get used to it. Another thing to "get used to" (not that you aren't already) is the higher standard of the CrossFit Open. In normal training we do not "no rep" an athlete but during the Open we, or I should say you will no rep each other. These wods are, after all, part of a competition and we will uphold the highest standard.  Many of you who have competed in CrossFit competitions know this already. Those that are new will soon learn all about it.