Overview of Open 13.1 and Competitions Appearances
Open 13.1 is a CrossFit workout that was first introduced in 2013 as part of the CrossFit Open, which is the first stage of the CrossFit Games season. The workout consists of an AMRAP (as many rounds as possible) in 17 minutes, with the following movements:
- 40 Burpees
- 30 Snatches (75/45lb)-(34/20kg)
- 30 Burpees
- 30 Snatches (135/75lb)-(61/34kg)
- 20 Burpees
- 30 Snatches (165/100lb)-(75/45kg)
- 10 Burpees
- Max Snatches (210/120lb)-(95/55kg)
The workout is named after the year it was introduced and is known for its high level of difficulty and intensity.
Workout Description of Open 13.1
Open 13.1 workout begins with 40 burpees, followed by 30 snatches at a weight of 75/45lb (34/20kg). The athlete then performs 30 more burpees, followed by 30 snatches at a weight of 135/75lb (61/34kg). The workout continues with 20 burpees, followed by 30 snatches at a weight of 165/100lb (75/45kg). The athlete then performs 10 burpees before attempting to complete as many snatches as possible at a weight of 210/120lb (95/55kg) within the remaining time.
Open 13.1 Variations and Scaling Options
For athletes who are unable to perform the workout as prescribed, there are several scaling options available. One common scaling option is to reduce the weight of the snatches, or to perform power snatches instead of full snatches. Another option is to reduce the number of repetitions for each movement, or to increase the rest time between rounds. Athletes may also choose to perform step-up burpees instead of traditional burpees, or to perform a modified version of the workout with lighter weights.
Tips and Strategies for Open 13.1
To complete the Open 13.1 workout efficiently and safely, athletes should focus on pacing themselves throughout the workout. It is important to conserve energy during the early rounds of burpees and snatches, as the later rounds become increasingly challenging. Athletes should also pay attention to their form and technique, particularly when performing the snatches, to avoid injury and maximize efficiency. It is recommended to break up the snatches into smaller sets, with short rest periods in between, to avoid fatigue and maintain proper form.
Athlete Performance in Open 13.1
The average number of rounds completed by athletes during the Open 13.1 workout varies depending on their level of experience and fitness. According to a systematic review of predictors of CrossFit performance, the average number of rounds completed by advanced athletes is around 7-8, while intermediate athletes complete around 5-6 rounds, and beginner athletes complete around 3-4 rounds.
Conclusion
The Open 13.1 workout is a challenging and intense CrossFit workout that tests an athlete’s endurance, strength, and technique. With its combination of burpees and snatches at increasing weights, the workout requires careful pacing and efficient movement to complete as many rounds as possible within the 17-minute time limit. Athletes of all levels can benefit from scaling options and strategies to improve their performance and avoid injury.