2019 CrossFit Open
The Open is just around the corner! Yes I know the CrossFit Games season is much different this year. But we are still going to challenge ourselves in the Open just as in years past. The Open is comprised of five workouts over five weeks. Workouts are are released on Thursdays by CrossFit HQ, and competitors have until the following Monday to complete the workout and log their scores.
We as a gym will be performing the workouts in a group setting on either Friday evenings or Saturday mornings (stay tuned for more info on that). Similar to last year, we will turn the open into a intramural style gym competition. Four teams will be formed after week 1 after 5 weeks, one team will be on top. Last year we had over 50 people participate…the more people the more fun! You do not need to official register on the CrossFit website to participate in the gym intramural competition.
MONDAY, FEB 11
STRENGTH
Back squat 3×10
Perform 3 sets of 10 back squat.
METCON
For time:
Buy-in = 1000m row
3 rounds:
10 hang clean (115/75)
8 front squat
6 shoulder-to-overhead
Cash out = 1 mi bike (or 625m row if bikes taken)
Rx+ 135/95
Hang power or squat cleans are acceptable. A squat clean may count as the last hang clean and first front squat.
TUESDAY, FEB 12
STRENGTH
EMOM 8:
1 snatch + 1 hang snatch
Snatches may be power or squat. Perform reps unbroken.
METCON
AMRAP 14:
3 rounds:
6 CTB pull-ups
6 snatch (95/65)
Then, 3 rounds:
7 CTB pull-ups
5 snatch (135/95)
Then, 3 rounds:
8 CTB pull-ups
4 snatch (165/110)
Then, 3 rounds:
9 CTB pull-ups
3 snatch (185/125)
A variation of Open WOD 17.3. The number of CTB pull-ups increase every 3 rounds, the snatch reps decrease but get heavier. Athletes will go as far as they can in the 14 minutes. Snatch may be power or squat. Scale the weight down as needed, but still add weight to the snatch every three rounds. Record total reps completed.
WEDNESDAY, FEB 13
Maria’s Birthday WOD…
METCON
For time:
200m overhead med ball run (20/14)
30 front rack KB lunges (2 x 53/35)
20 burpee box jump overs (24/20)
2 rope climbs
30 KB thrusters (2 x 53/35)
2 rope climbs
20 burpee box jump overs
30 front rack KB lunges
200m overhead med ball run
EXTRA CREDIT
3-4 rounds, NFT:
10 strict dips (ring or bar)
12 GHD hip extensions
THURSDAY, FEB 14
STRENGTH
5 sets:
1 push press + 2 push jerks
METCON
AMRAP 12:
300m run
10 handstand push-ups
30 double unders
HSPU scaling options:
HSPU from box
DB press
FRIDAY, FEB 15
METCON
AMRAP 20:
15/12 cal row
15 KB swings, Russian (70/53)
15 wall balls (20/14)
50m sled push (4/3)
50m sled push is to the end of the stairs and back.
EXTRA CREDIT
3-4 rounds, NFT:
10 strict pull-ups or ring rows
1 min plank hold (add weight if needed)