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.
Look for more info on the Intramural Competition in February.
MONDAY, JAN 28
Mins 1 & 2 – 200m run + 2 rounds of “Cindy”
Min 3 – Rest
“Cindy” = 5 pull-ups + 10 push-ups + 15 air squats
Record number of round completed Rx or indicate modifications.
– 200m run + “1 round of Cindy”
– If the run takes you a long time, consider reducing to a short run by cutting through the parking lot.
– Banded strict pull-ups or ring rows
– Push-ups on box or push-ups on knees
0:20 seconds sit-ups
0:20 plank hold
TUESDAY, JAN 29
15 minutes to build to a heavy set of 3 push press (from rack)
12 handstand push-ups
14 box jumps (24/20)
16/12 cal bike or row
DB push press
WEDNESDAY, JAN 30
Back squat 5×3
Warm-up and perform 5 working sets of 3 reps each. Aim to perform each set at 70% or higher.
12 hang power snatch (115/75)
36 double unders
-Rest 3 min-
8 hang power snatch (135/95)
36 double unders
Reduce snatch weight as needed. Aim for a weight that could be performed unbroken when fresh, or perhaps in two sets while fatigued.
THURSDAY, JAN 31
20 KB swings, American (53/35)
Max calories on rower or bike in time remaining
-Rest 1 min-
Repeat for a total of 6 rounds. Record total calories.
Strict pull-ups 3 x 8-12 reps
DB bicep curls 3×8
FRIDAY, FEB 1
5 hang power cleans (155/105)