Monday

CrossFit 13.4 Workout

For seven short minutes, athletes will ascend a ladder of increasing reps of clean and jerks and toes-to-bar. The weight of the barbell remains constant at a Grace weight, while the reps start with threes and go up by three each round. Once you get past the 12 reps of clean and jerks, you've completed the classic CrossFit workout Grace — 30 clean and jerks for time — on top of all those toes-to-bar.

The ascending ladder scheme creates a very different challenge from the more common descending rep schemes like 21-15-9 where the volume decreases as muscular stamina becomes a factor. Now, we have just the opposite. The volume increases as you fatigue. Go out too fast and forced rest will eat up the last few minutes of precious time.

Video Demo Below:



MEN
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN - 
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

No comments:

Post a Comment