Open 13.2 workout

Open 13.2 Crossfit Workout

Overview of Open 13.2

Open 13.2: Workout description is a CrossFit workout that was first introduced in 2013 as part of the CrossFit Open competition. It is an AMRAP (as many rounds as possible) workout that lasts for 10 minutes. The workout consists of three movements: shoulder to overhead, deadlifts, and box jumps. The prescribed weight for the shoulder to overhead and deadlifts is 115/75lb (52/34kg), and the prescribed height for the box jumps is 24/20 inches.

Open 13.2: Workout Description

The workout involves completing as many rounds as possible of the following movements in 10 minutes:

  • 5 Shoulder to Overhead (115/75lb)-(52/34kg)
  • 10 Deadlifts (115/75lb)-(52/34kg)
  • 15 Box Jumps (24/20 in)

Open 13.2: Workout Variations and Scaling Options

For those who are unable to perform the prescribed weight or height, there are several scaling options available. These include:

  • Reducing the weight of the shoulder to overhead and deadlifts
  • Reducing the height of the box jumps
  • Using a step-up instead of a box jump
  • Reducing the number of repetitions for each movement

Tips and Strategies

To complete the workout efficiently and safely, it is recommended to:

  • Pace yourself throughout the workout to avoid burning out too quickly
  • Break up the movements into manageable sets to avoid fatigue
  • Focus on proper form and technique to avoid injury
  • Use a consistent breathing pattern to maintain a steady pace
  • Use a step-up instead of a box jump if necessary to conserve energy

Athlete Performance

The average number of rounds completed for Open 13.2 varies depending on the athlete’s level of experience and fitness. For beginners, completing 3-4 rounds is a good goal, while intermediate athletes can aim for 5-6 rounds. Advanced athletes can aim for 7 or more rounds.

Conclusion

Open 13.2 is a challenging CrossFit workout that requires a combination of strength, endurance, and agility. With proper scaling and pacing, it can be completed by athletes of all levels. The workout provides a great opportunity to improve overall fitness and achieve personal goals.