CrossFit Games Open 13.1 Definite Guide

The CrossFit Open 13.1 workout was announced last night and has a lot of Burpees and Snatches. Which is actually a combination of 12.1 and 12.2 from last year. Below is everything you need to know about the Burpee and Snatch. Enjoy! Feel free to hit me up on Twitter with information you think we should add.

Burpee

Here is Carl Paoli going over the burpee from last year’s open. Turns out a burpee is still a burpee.

Warm-up: Work on those hips! Check MobilityWOD for the full warmup cycle (https://youtu.be/JBHzXF-mVjY).

The Efficient Burpee: We’ve covered this movement before in the Burpee Skill Transfer series in full detail, so check it (Burpee Skill Transfer details)

The Kip: You may be able to power and grind though 50 or more burpees with dirty push ups and then hopping… pulling… dragging your feet in, but things could quickly go down hill from there in the final minutes. If you recall your kipping skills on the bar and even your kipping Toes to Bar, think of doing those movements starting from your belly and really use your hip drive and hip closing to sweep your legs in and under you.

The Transition: If you’ve got the Kip working efficiently, you’ve essentially created plenty of useful tension and torque in your system that will do more than just sweep your feet in. Leverage the sweeping motion and push away from the ground at the same time to rotate and bring your chest up, similar to a gymnastics snapdown. Don’t waste the explosiveness of the kip, it’s like dry-firing a Shaman’s Bow that is your body and you don’t want to do that.

The Jump: The closer your feet are in together, the taller you’ll stand and the less you’ll need to jump to touch the target. With feet together you’ll also wind up more tension in your hamstrings to make the kick out easier. When you’re doing anything high-rep, consistency is key so always keep a check on your foot placement (not up at the target) and make your last rep look and pace like the first one.

The Snatch

The definitive guide on the Snatch for all the CrossFitters that are going to hit the 13.1. Yet another reason why you need to sign up for the CrossFit Journal.

CrossFit Journal

1. Efficiency Tips: The Snatch
2. Split Snatch
3. Fixing The Feet With Mike Burgener
4. Teaching the Snatch to a Large Group: Part 1
5. The Burgener Warm-Up
6. Perfect Position: Deadlift and Snatch
7. Perfect Position: Deadlift and Snatch
8. 12 Tips for Coaching O-Lifts in the CrossFit Box
9. Snatch Strategies for CrossFit Workouts and Competitions
10. The Quick Lifts: Start Here
11. Learning How to Do Full Snatches
12. More Pop at the Top
13. The Burgener Files V—Coaching Points
14. The Burgener Files VI—The Pocket
15. Weightlifting Workshop at Eleiko
16. Why’d You Miss
17. Teaching the Snatch to a Large Group: Part 2
18. Improving the Full Snatch
19. Dissecting Dave and Nadia: Part 2
20. Keeping Your Adductors Strong
21. USAW Movement Standards
22. Dissecting Dave & Nadia: Part 3
23. Preparing for the First Olympic Meet
24. Dissecting Dave & Nadia: Part 4
25. Dissecting Dave and Nadia: Part 1
26. Better Bracing for Midline Stability
27. Reviewing the Snatch
28. Burgener Files IV – Stance, Grip and Position
29. Coaching Points
30. Skill Transfer Exercises
31. The Scoop & The Second Pull
32. The World’s Fastest Lift: World Class Coaching LLC’s Olympic Lifting Videotapes
33. The End of the First Pull
34. Analysis of the Transition
35. Nick Hawkes’ Snatch Training at Mike’s Gym: Part 2
36. Coach Burgener Teaches the Snatch Part 2
37. Coach Burgener Teaches the Snatch Part 1
38. Pulling Positions for the Snatch
39. Skill Transfer Exercises for the Snatch
40. Learning The Olympic Lifts: The Stance
41. Learning The Olympic Lifts: The Grip
42. More About the Snatch
43. The Burgener Files: 1 – The Warmup
44. Lunchtime Snatching Session
45. Pulling Exercises: Hip It Before You Whip It
46. The Power of Dynamic Pulling Exercises
47. Pat’s Oly Workout: Snatch
48. Fixing Loopy Lifts
49. Assistance Sequence for the Snatch
50. Snatch Assistance Exercises
51. The Burgener Warmup
52. The Moves

KStar: Mobility WOD

Mic’d Instructor: Again Faster

Carl Paoli: Gymnastics WOD

CrossFit Open 13.1 Overview Videos

Carl Paoli

Guys from the Barbell Shrugged Podcast