Hey all, for this week's benchmark, we're going back to the 2013 CrossFit Open. Each years Open has a full slate of great tests and 2013 was no exception.
The cool thing about redoing Open workouts from previous years is you can see where you would have ranked worldwide and in your region with your current score. Yes, the field gets deeper each year and the standard continues to rise, but it's still neat to see where you fit in among hundreds of thousands of CrossFitters worldwide.
If you're one of the few people that have done this particular workout before, then you've got something to try and beat, which is all the more reason to give it your all!
Good luck and have fun. If you want to check out the leaderboard from 2013, head over HERE.
TRAINING FRIDAY - SATURDAY
WARM UP: Partner shuttle run + Plank (1,2,3,4,5 laps each)
Skill: Overhead Squat or Front Squat - 5 x 10 @ easy-moderate weight (45-60%) E2M
WOD: CrossFit Open Wod 13.4
This will tax your grip quite a bit if you're good at moving heavier weight and proficient at toes to bar. If you're not quite as solid on those movements, then it's all about chipping away!
*remember, only Rx scores will contribute to your fitness number in beyond the whiteboard!*
Rx: As many reps as possible in 7 minutes, following the rep scheme below:
3 clean and overhead (95/135)
3 toes to bar
6 clean and overhead
6 toes to bar
Scaled: bar weight 55-65/75-95, hanging knee raise
TG: Scale as needed