The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 150 | Wall Ball | 9 kg | 6 kg |
| 90 | Double Under | – | – |
| 30 | Ring Muscle-up | – | – |
Women: 12 min AMRAP: 150 Wall Balls 6 kg, 90 Double Unders, 30 Muscle-ups. Score: reps
How Open 13.3 / 12.4 works
Open 13.3 / 12.4 is an AMRAP: as many rounds and reps as possible in the set time. You work through the movements in order and start again from the top after the last one. Your score is the completed rounds plus the reps of the round you started.
Open 13.3 / 12.4 is one of the Open workouts. Workouts from the CrossFit® Open, the yearly worldwide online competition. They're standardized and a good way to compare yourself with others.
What's a good Open 13.3 / 12.4 time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | from 265 reps | from 239 reps |
| Advanced | from 245 reps | from 221 reps |
| Intermediate | from 215 reps | from 194 reps |
| Beginner | from 170 reps | from 153 reps |
| Novice | under 170 reps | under 153 reps |
Tips for Open 13.3 / 12.4
Find a pace you can hold for the whole time. If you go out too fast in the first few minutes, you'll lose more rounds at the end than you gained at the start. Plan short breaks before you need them.
How to scale Open 13.3 / 12.4
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Wall Ball: Lighter ball; Lower target
- Double Under: Single Unders, usually two to three times as many; Singles mixed with one Double Under at a time
- Ring Muscle-up: Muscle-up transition with feet on the floor; Banded muscle-up