Overview of Open 13.4
Open 13.4 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 is an AMRAP (as many rounds as possible) in 7 minutes of 3-6-9… (and so on, adding 3 reps to each exercise every round) of Clean and Jerks and Toes-to-Bars.
The recommended weights for the Clean and Jerks are 135/95lb (61/43kg).
Workout Description
Open 13.4: Workout description
The workout starts with 3 Clean and Jerks and 3 Toes-to-Bars, followed by 6 Clean and Jerks and 6 Toes-to-Bars, and so on, adding 3 reps to each exercise every round.
The workout is scored based on the number of rounds and reps completed within the 7-minute time cap.
The recommended weights for the Clean and Jerks are 135/95lb (61/43kg).
Workout Variations/Scaling Options
Open 13.4 variations and scaling options
For those who are unable to perform the workout as prescribed, there are several scaling options available.
- One option is to reduce the weight of the Clean and Jerks to a manageable level.
- Another option is to scale the Toes-to-Bars to Hanging Knee Raises or AbMat Sit-ups.
Tips and Strategies
To complete the workout efficiently and safely, it is recommended to pace yourself and break up the reps into manageable sets. For example, breaking up the Clean and Jerks into sets of 3 or 4 and the Toes-to-Bars into sets of 2 or 3 can help to conserve energy and prevent burnout.
It is also important to maintain proper form throughout the workout to avoid injury.
Athlete Performance
The average number of rounds completed by athletes varies depending on their skill level. According to the CrossFit Games website, an advanced athlete can complete 8-10 rounds, an intermediate athlete can complete 6-8 rounds, and a beginner athlete can complete 4-6 rounds.
Conclusion
Open 13.4 is a challenging CrossFit workout that tests an athlete’s strength, endurance, and skill. With proper pacing and form, athletes can complete as many rounds as possible within the 7-minute time cap. Scaling options are available for those who are unable to perform the workout as prescribed.