Warmup:
250M Row
10 Cobra to Downward Dog
10 Hollow Rocks
10 Scorpions
10 Spider-Man Lunge w/twist
5 Cobra To Hip Snap
10 PVC Pass-thrus
10 Over & Backs
Barbell Warmup – With an empty bar and hands in Snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang power snatch, power snatch from mid shin
S/S/S:
10:00 Every Minute On the Minute
Odd Min – 2 Power Snatch (build in weight)
Even Min – 3 Cobra to Hip Snap + 3 jumps to 6” target above reach
Video courtesy of CrossFit Invictus.
The point of this EMOM is to prep us up for the grind of today’s WOD. That said, your Snatches can be singles instead of touch and go. Focus on a flat back, good jump and one hell of a PUNCH once the bar goes over your head. For the cobra to hip snap learn to use less of your arms and more hip to get up.
WOD:
CrossFit Open WOD 13.1
In 17 minutes complete as many reps as possible of:
40 Burpees to 6″ target
30 Snatches (75/45)
30 Burpees to 6″ target
30 Snatches (135/75)
20 Burpees to 6″ target
30 Snatches (165/100)
10 Burpees to 6″ target
AMRAP Snatch (210/120)
Video courtesy of The CrossFit Games.
Our final trip down Open memory lane (The 2025 Open starts next week!) takes us to 2013. Steady flow through the burpees will allow you to have more juice for the Snatches.
Scaling Options:
Burpee to target -> Burpee
Bar weight -> reduce as needed
Joint Strike CrossFit 