Workout Description

Why This Workout Is Very Hard

For the average CrossFit athlete, CrossFit Games 21.13 is Very Hard because Yoke Carry at up to 605 lb and GHD Sit-Up meet a roughly 12:00 work domain. The movements interfere through repeated grip, trunk, leg, or overhead fatigue, and 3 minutes of programmed recovery temper the density but do not remove accumulated fatigue. Only experienced athletes are likely to preserve every Rx standard.

Benchmark Times for CrossFit Games 21.13

• Elite: <9:14
• Advanced: 10:26-12:00
• Intermediate: 0:3.45-0:2.95
• Beginner: >0:0.95

Training Focus

This workout develops the following fitness attributes:

• Strength (7/10): External loading and force demands score 0.7 for strength. The prescription reaches about 605 lb before sex-specific scaling. Force production must remain technically sound as the workout's other demands accumulate.
• Speed (6/10): The 12:00 scoring window and 3 movements score 0.6 for speed; success rewards high-skill or heavily loaded cycling, decisive transitions, and appropriately aggressive pacing.
• Stamina (5/10): The repeated work around Yoke Carry at up to 605 lb and GHD Sit-Up scores 0.5 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
• Power (3/10): Burpee Over Object drive a 0.3 power score through repeated explosive extension and fast force production. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.
• Endurance (2/10): CrossFit Games 21.13 scores 0.2 for endurance because its 12:00 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
• Flexibility (1/10): The prescribed positions create a 0.1 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.

Movements

• GHD Sit-Up
• Burpee Over Object
• Yoke Carry

Scaling Options

Reduce Yoke Carry to a load that permits crisp small sets without failed reps. Replace GHD Sit-Up with AbMat sit-ups at reduced volume.

Scaling Explanation

Choose options that keep the athlete working in the moderate-duration domain and capable of meaningful progress inside the 12:00 cap. Preserve the primary challenge of Yoke Carry at up to 605 lb and GHD Sit-Up, not the exact Rx load or skill at the expense of intensity.

Intended Stimulus

CrossFit Games 21.13 is intended as a moderate-duration test centered on Yoke Carry at up to 605 lb and GHD Sit-Up. Athletes should sustain the fastest repeatable output that preserves the prescribed standards, letting breathing and local fatigue build without turning early aggression into failed reps or long stops.

Coach Insight

Start at a pace you can repeat through the middle of the workout, and break Yoke Carry at up to 605 lb and GHD Sit-Up before technique or cadence collapses. Keep transitions deliberate and short; save the final acceleration for the last round or station.

Benchmark Notes

Many average athletes will meet the 12:00 cap, so lower levels grade rounds completed and every finisher ranks above a capped score. L5 is anchored around 3 rounds; the fastest finisher target is 8:38, with Yoke Carry at up to 605 lb and GHD Sit-Up as the primary limiters.

Modality Profile

Counting each unique movement once, G includes GHD Sit-Up and Burpee Over Object; W includes Yoke Carry. That produces G 70%, M 0%, and W 30%.

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