The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 3-6-9-12-15-18-… | Clean & Jerk | 60 kg | 42.5 kg |
| 3-6-9-12-15-18-… | Toes-to-Bar | – | – |
Women: 7 min AMRAP: 3 Clean & Jerks 42.5 kg, 3 Toes-to-Bar, 6/6, 9/9 … (+3 each round). Score: reps
How Open 13.4 works
Open 13.4 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 13.4 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 13.4 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 110 reps | from 99 reps |
| Advanced | from 85 reps | from 77 reps |
| Intermediate | from 65 reps | from 59 reps |
| Beginner | from 45 reps | from 41 reps |
| Novice | under 45 reps | under 41 reps |
Tips for Open 13.4
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 13.4
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:
- Clean & Jerk: Power Clean and Push Press; Hang Clean and Push Jerk
- Toes-to-Bar: Knees-to-Elbow; Hanging Knee Raise