CrossFit Games Open 13.3

cfbb 0721

21 JULY 2017 CrossFit Games Open 13.3

Training Intent

– Strength: Week 2 of Speed Box Squats. These should be smooth/fast. Make sure these are done by sitting back on the box then exploding up.

Stance MUST BE WIDE to really get the most out of these. It’s okay if it’s uncomfortable, you can always go lighter.

– Metcon: Breaking up the wallballs based on your ability is important today.

It is very easy to redline early out of the gate. This workout does NOT have the same intent as “Karen” (150 wallballs only). If you do not have muscle-ups but make it to the MU, you can perform hand release push-ups.

If you want to improve, you need to hold yourself to the standards on wall balls and no rep your effort. Missing a wall ball is not a character defect. Counting it anyway is.


Wide Stance Box Squat (8×3)
– Use 13-15″ Box.
– Ensure each set is done explosively +  sit back on the box.

55-65% of 1RM Back Squat
CrossFit Games Open 13.3
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Goal’s Gym
Metcon (No Measure)
50 Banded Hip Flexor Pulls, each leg
60 Russian Twists w/ 25# plate