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.

Turkish Kettlebell Get Up

The Turkish Get Up is a tough movement to master, and once you have all the movements down it just a tough movement period.

Maybe the Best way to see how to do the Turkish Kettlebell Get UP is to watch the video below from Expert village.

CrossFit Box Jumps

Box Jumps are a staple in Crossfit and a exercise that will always push you.  The Box Jump is classified as a

plyometric exercise that helps develop explosive power.

 

TECHNIQUE

1. Stand in an athletic position, with your feet shoulder-width apart, at a comfortable distance from the box.

2. When you’re ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box.

3. Don’t “stick” your landing. Instead, envision the way cats land when they jump from something—you, too, should try to land this quietly.

CrossFit Power Snatch

The Power snatch is an Olympic style weightlifting movement which takes some time to master.

Power snatch is an exercise designated for athletes, that enhances their athletic performance. It involves lifting a barbell from the ground to arms, then overhead in a continuous movement. This enables them to generate an enormous amount of force in a short time.

 

HSPU: Hand Stand Push Up

The handstand push-up (press-up) - also called the vertical push-up (press-up) - is a type of push-up exercise where the body is positioned in a handstand.

For a true handstand, the exercise is performed free-standing, held in the air. For CrossFit the handstand push up is performed against a wall.





What it works:
Handstand push-ups increase the load on the triceps brachii muscles significantly over regular push-ups, with the arms having to hold almost 100% of the body's weight rather than an average of 70% during normal push-ups. Load is also shifted from the Pectoralis major muscle to the Anterior deltoids and Lateral deltoids.