13.4 CFManila Open: An Awesome Seven Minutes of Weightlifting & Gymnastics

13.4 is 7 minute AMRAP of:

3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk

9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…

It is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc


Clean and Jerk and Toes to Bar Lock Position

Movement Standards C&J and Toes to Bar

Movement Standards C&J and Toes to Bar

Since it was announced on Thursday morning (Manila time), I have no choice but to do the workout on Monday morning to make it in time for the score submission deadline.

Compared to the previous workouts, I don’t have that much issues at the movements.  It is a combination of weightlifting and gymnastics.  For the clean and jerks, I only need to work on a 55lb-bar for my category.  I can opt to do knees to elbow instead of toes to bar.  I decided to stay with toes to bar as I feel more comfortable with the movement.


I took each rep slowly focusing on keeping the bar closest to the body and counted a few seconds on the lock-out. The last thing I do not want to happen is to get No Reps.  Straight 3s was comfortable.  So, at a ladder of 3-6-9-12, it was easy to do the math.  I eneded at last 3 reps for the 12 clean and jerks.


I like toes to bar workouts. Simply hang on the bar, kip and tighten core and let the tip of your shoes touch the bar.  Again, I broke it into 3s but had to rest a bit when it went on the 9s to ensure I get each move counted.

It was tiring! Seven minutes of work and your heads just floating as you drop on the last rep.  After a few seconds on the floor, I recovered and thought it was the most awesome WOD in the OPEN.

On Tuesday morning though, as I was dressing up for my workout and feeling the burn on my core from the 13.4 workout, I realized that I didn’t log-in my score! Now, I have no record that it was AWESOME!

PS. At the back of my mind, I am actually happy to be on the low end of the scoreboard.  As a competitor, I already got my shirt and my wrist wrap is on its way.  I would love to be an spectator on the final throwdown.  Trust me, it’s a scary feeling out there, “competing”.  (It looks bad ass though, like you’re in the Actual Crossfit Games)

2 replies

  1. Hey! =) im also a competitor. I think they have extended the submission of scores. Until 11-13. So you can still go! =)


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