13.2 has been released! Watch the archive of the epic throwdown between Annie Thorisdottir and Lindsay Valenzuela on http://games.crossfit.com/
Workout 13.2
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20″ box
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20″ box
Notes
Please be sure to watch the entire workout instruction video (above) for full details.
This workout begins from a standing position and with the barbell on the ground, loaded to the appropriate weight. For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. After the 5 reps, they will use the same barbell to perform the Deadlift. After 10 Deadlifts they will move to the box. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.
Every rep counts in this workout. Credit will be given for partially completed rounds.
Open Gym (downtown)
- 10:30am-12:15pm
- 1:15pm – 2:30pm
Open 13.2 Update: remember if you would like to do the Open wod during class time, you must arrange your judge ahead of time. Contact the list of judges. Posted times for the Open wod are downtown – 10:30am and 6:30pm. There will be other times available over the weekend. Please check the website for updates.
If you are planning to do the workout on Friday and come in today, do a run through of a few rounds to see how long a round takes so you can estimate how many rounds you would like to achieve. Think about where you will fatigue first and where is best to take rest if and when you need it. Remember this one is a sprint, but you don’t want to gas yourself. Find a good pace and stick with it. If you need more clarification on how to approach the workout, shoot me an email deanna@crossfitzone.ca
Running Group: Join Billie Jane and Lisa at 5:30pm at the downtown location to join in!
