2019 CrossFit Open
The Open starts this week! 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.
Similar to last year, we will turn the open into a intramural style gym competition. Four teams will be formed after 19.1 is complete, and 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. Get your name on the whiteboard at the gym to join the fun! We will perform the workouts as a group per the following schedule:
19.1 – Friday Night Lights (2/22), 1st heat 5pm
19.2 – Saturday Mornings (3/2), 1st heat 8am
19.3 – Saturday Mornings (3/9), 1st heat 8am
19.4 – Saturday Mornings (3/16), 1st heat 8am
19.5 – Friday Night Lights (3/22), 1st heat 5pm
On Friday 2/22 and 3/22, the workout of the day for the gym will be the Open WOD. Anyone can still perform the WOD as part of the classes in the morning, or chose to do it with the group in the evening during Friday Night Lights. If you are out of town, you can still submit your score for the workout!
MONDAY, FEB 18
10 air squats
12/10 cal bike/row
TUESDAY, FEB 19
15 burpee box jump overs (24/20)
25 DB snatch (50/35)
100 double unders
1 min rest between rounds
The forced rest will let you to recover a bit and allow you to bring a little more intensity each round. Scale the number of double unders to something you can do in less than two minutes.
WEDNESDAY, FEB 20
Every 90 seconds x 8:
2 clean and jerks
Any type of clean and any type of jerk is allowed.
50 shoulder-to-overhead (155/105)
Every time you break perform 5 power cleans. You can move right into the STO after the 5th clean.
THURSDAY, FEB 21
Rest 3 minutes between rounds
Score is total time (including rest).
FRIDAY, FEB 22
METCON – 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb ball to 9-ft. target
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
For other scaling options: https://games.crossfit.com/workouts/open/2019
Friday Night Lights! Normal classes through the noon class, but the evening will be different. We encourage anyone that is participating in the open to join us in a large group setting as we tackle 19.1 in heats. Gym will open at 4pm, first heat is at 5pm. We will need judges for everyone participating in the open/intramural comp. So stick around and help out your fellow athletes!
SATURDAY, FEB 23
To be determined based on movements seen in 19.1.