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
- Efficiency Tips: The Snatch
- Split Snatch
- Fixing The Feet With Mike Burgener
- Teaching the Snatch to a Large Group: Part 1
- The Burgener Warm-Up
- Perfect Position: Deadlift and Snatch
- Perfect Position: Deadlift and Snatch
- 12 Tips for Coaching O-Lifts in the CrossFit Box
- Snatch Strategies for CrossFit Workouts and Competitions
- The Quick Lifts: Start Here
- Learning How to Do Full Snatches
- More Pop at the Top
- The Burgener Files V—Coaching Points
- The Burgener Files VI—The Pocket
- Weightlifting Workshop at Eleiko
- Why’d You Miss
- Teaching the Snatch to a Large Group: Part 2
- Improving the Full Snatch
- Dissecting Dave and Nadia: Part 2
- Keeping Your Adductors Strong
- USAW Movement Standards
- Dissecting Dave & Nadia: Part 3
- Preparing for the First Olympic Meet
- Dissecting Dave & Nadia: Part 4
- Dissecting Dave and Nadia: Part 1
- Better Bracing for Midline Stability
- Reviewing the Snatch
- Burgener Files IV – Stance, Grip and Position
- Coaching Points
- Skill Transfer Exercises
- The Scoop & The Second Pull
- The World’s Fastest Lift: World Class Coaching LLC’s Olympic Lifting Videotapes
- The End of the First Pull
- Analysis of the Transition
- Nick Hawkes’ Snatch Training at Mike’s Gym: Part 2
- Coach Burgener Teaches the Snatch Part 2
- Coach Burgener Teaches the Snatch Part 1
- Pulling Positions for the Snatch
- Skill Transfer Exercises for the Snatch
- Learning The Olympic Lifts: The Stance
- Learning The Olympic Lifts: The Grip
- More About the Snatch
- The Burgener Files: 1 – The Warmup
- Lunchtime Snatching Session
- Pulling Exercises: Hip It Before You Whip It
- The Power of Dynamic Pulling Exercises
- Pat’s Oly Workout: Snatch
- Fixing Loopy Lifts
- Assistance Sequence for the Snatch
- Snatch Assistance Exercises
- The Burgener Warmup
- The Moves
KStar: Mobility WOD
Mic’d Instructor: Again Faster
Carl Paoli: Gymnastics WOD
CrossFit Open 13.1 Overview Videos
Guys from the Barbell Shrugged Podcast