Overview of Open 13.3
Open 13.3 is a CrossFit workout that was first introduced in 2013 as part of the CrossFit Open competition. The workout consists of an AMRAP (as many rounds as possible) in 12 minutes, and includes 150 wall balls, 90 double-unders, and 30 muscle-ups. The workout is named after the year it was introduced and the fact that it was the third workout in the 2013 Open competition.
Open 13.3: Workout Description
The workout starts with 150 wall balls, using a 20-pound ball for men and a 14-pound ball for women. After completing the wall balls, the athlete moves on to 90 double-unders, which involves jumping rope and passing the rope under the feet twice with each jump. Finally, the athlete completes 30 muscle-ups, which involves hanging from rings and pulling oneself up until the arms are fully extended. The workout is timed for 12 minutes, and the athlete completes as many rounds as possible within that time.
Open 13.3: Workout Variations/Scaling Options
For those who are unable to complete the workout as prescribed, there are several scaling options available. For the wall balls, athletes can use a lighter ball or reduce the number of repetitions. For the double-unders, athletes can do single-unders instead, or reduce the number of repetitions. For the muscle-ups, athletes can do jumping muscle-ups or assisted muscle-ups using a band.
Tips and Strategies
To complete the workout efficiently and safely, athletes should focus on pacing themselves and breaking up the movements into manageable sets. For example, breaking up the wall balls into sets of 25 or 50 can help prevent burnout. Athletes should also focus on maintaining good form throughout the workout, especially during the muscle-ups, to avoid injury.
The average number of rounds completed by athletes varies widely depending on their skill level. Advanced athletes may complete 5 or more rounds, while intermediate athletes may complete 3-4 rounds, and beginners may complete 1-2 rounds.
Open 13.3 is a challenging CrossFit workout that requires a combination of strength, endurance, and skill. With proper scaling and pacing, athletes of all levels can complete the workout and reap the benefits of improved fitness and health.