Day 63 of the 100-Day Burpee Challenge!

Well, it’s better than doing “Fran”, right?….oh wait….

 

Videos courtesy of CrossFit HQ

WOD:

Workout 13.5

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chin over bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 4 minutes of:
45 pound Thruster, 15 reps
15 Jumping chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Notes

Please be sure to watch the entire workout instruction video (above).

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Time Bonus

This workout begins as a standard four-minute AMRAP of 15 thrusters and 15 chest-to-bar pull-ups. If the Athlete completes 90 reps (three complete rounds) before the time cap, there is a four-minute time bonus. The workout is now an eight-minute AMRAP.

The Athlete can continue working as fast as possible (i.e. there is no requirement to rest or wait until four minutes are up). For example, if an athlete completes three rounds in 3:00, their time is extended to 8:00 and they can immediately begin working on their fourth round, with five minutes remaining.

Now, if the Athlete completes 180 reps (six complete rounds) before the eight-minute time cap, there is another four-minute time bonus. The workout is now a 12-minute AMRAP. If the Athlete completes 270 reps (9 complete rounds) before the 12-minute mark, the workout becomes a 16-minute AMRAP. This pattern repeats indefinitely, as long as an additional 90 reps are completed before the time cap.

MOVEMENT STANDARDS

Bottom of Thruster
This is a standard barbell thruster
in which the barbell moves from the
bottom of a front squat to full lockout
overhead. The bar starts on the
ground. No racks allowed. The hip
crease must pass below the knees.
A full squat clean into the thruster is
allowed if the bar is on the ground.

Top of Thruster
The barbell must come to a full
lockout overhead with the hips,
knees and arms fully extended, and
the bar directly over the body.

Bottom of Pull-up
This is a standard chest-to-bar pull-up.
Dead hang, kipping or butterfly
pull-ups are allowed, as long as all the
requirements are met. The arms must
be fully extended at the bottom.

Top of Pull-up
At the top, the chest must clearly come
into contact with the bar. For Masters
Men (55+), touching the chest is not
required, but the chin must break the
horizontal plane of the bar.

Jumping Chest to Bar Pull-up Standards For Masters Women 55+

Measurement of the bar
The pull-up bar should be setup so it
is at least 6 inches above the top of
the Athlete’s head when standing tall.

Bottom of Jumping Pull-up
At the bottom, the Athlete must
lower herself so her arms are fully
extended.

Top of Pull-up
At the top, the chest must clearly
come into contact with the bar.

Post score to http://games.crossfit.com if you registered for the Open.

Also, post scores to Comments/LogWOD

And, since this is the last week of the Open, post your thoughts of the last 5 weeks.  Did you have fun?  What was your favorite WOD?  Did you improve from last year?  Will you do it again next year?

Cash Out:

Roll out/Mash quads – 2 min per side

Arm/Lat Mash – 2 min per side

Couch Stretch – 2 min per side

Catch O2, and pray to sweet baby Jesus….. 🙂

 

Firebreather Piece (done outside of class):

Recover.  After AMFRAN, you are done for the day…..