Every 3 minutes for as long as possible complete:
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
The weight is 95lbs for men and 65lbs for women. This workout is similar to 13.5 in the way it is set up with a given amount of work that needs to be completed in order to move on to the next time interval. Talayna Fortunato and Camille Leblanc-Bazinet battled it out and Talayna ended up winning. Both of these athletes can handle the weight easily (Snatch 185lbs/190lbs) and they can do a lot of pull-ups (Max rep pullups 75/80). Talayna chose to break up her pull-ups more frequently and earlier compared to Camille and this strategy seemed to pay off. They both went for big sets on both movements and that is fine for these athletes but if your max rep C2B pull-ups are 11, then doing 10 on the first round might be a little much. A quick set of 4-3-3 will work just fine and keep you from smoking your arms too early.
The pull-ups will be the deciding factor in order to make it through multiple rounds. Every time Talayna came of the pull-up bar she waited 5 seconds and then got right back to it. Limiting your rest periods like this will help you save time during the pull-ups. If you can perform a squat snatch for the first OHS then go for it. Try and break up the OHS as little as possible because it takes more time to drop the weight and snatch it back up again compared to coming off the pull-up bar and jumping back up again.
Both athletes stayed on their feet and kept moving around during their rest periods. This is the time to chalk up, focus on your breathing, and slow the heart rate back down. Laying down and drinking water will slow you down, this can be done after the workout :) If you plan on doing this more than once make sure you do some preventative care for your hands so that you do not rip.
This is a very shoulder intensive workout and if you have a tight chest/upper back make sure you mobilize before. Activate your sholders, loosen up the pecs, and work on your thoracic extension. Be ready to go full speed right off the start so make sure that you are hot and sweaty before jumping in to it.
Get on the rower or airdyne afterwards to cool down and use a voodoo-floss band on your elbows to start your recovery right away. If you have lifting shoes put them on to make the OHS easier.
Have fun and good luck!
Oscar Isacsson, CSCS, USAW-L1SP
CrossFit TNT Coach