2019 CrossFit Open
19.1 is in the books! At least for most of us. You will have until 5pm Monday to sumbit your scores. Feel free to squeeze it in on Monday if you need to. Scores are being input for out intramural competition, the teams will be posted on Tuesday. Once we have the teams, shirt pre-orders will go live!
The schedule for the rest our group events for the open are:
19.2 – Saturday Mornings (3/2), 1st heat 8:30am
19.3 – Saturday Mornings (3/9), 1st heat 8:30am
19.4 – Saturday Mornings (3/16), 1st heat 8:30am
19.5 – Friday Night Lights (3/22), 1st heat 5:00pm
Please note that for the next three Saturdays, the Open events will take place of all regularly scheduled classes.
The teams are set, time to place an order for your 2019 Open shirt! Click here to place your pre-order.
MONDAY, FEB 25
15 minutes to build to a heavy set of 3 front squat
15 DB thrusters (2 x 50/35)
9 barbell thrusters (115/75)
9 burpees over barbell
TUESDAY, FEB 26
Build in weight
10 deadlift (225/155)
15/12 cal bike or row
35 double unders
WEDNESDAY, FEB 27
2 nine minute rounds:
0:00 – 1:00
Max handstand push-ups
1:00 – 9:00 (perform this portion as an AMRAP)
15 box jumps (24/20)
12 CTB pull-ups
6 sandbag squats, bearhug (150/100)
Rest 3 minutes between rounds.
Note number of HSPU performed (part 1) and rounds and reps (part 2) for both rounds. For scoring in SugarWOD, record rounds and reps as your results and note number of HSPU in comments.
HSPU scaling options:
DB press (pick a weight you can perform approx 10 unbroken reps)
HSPU on box
Push-ups (likely scaling option for Open workouts)
CTB Pull-Ups scaling options:
Band assisted strict pull-ups
If scaling to strict pull-ups to avoid kipping, reduce reps in half
Sandbag squats scaling options:
Use medball or slamball
KB goblet squats
THURSDAY, FEB 28
1 snatch + 2 overhead squat
Every 2 minutes you will run 200 meters then perform the snatch complex above. Rest in the time remaining after completing the lift. Power or squat snatch allowed. Build in weight. Record max weight and/or note any modifications.
Beginner scaling options:
170m run + 2 hang power snatch
170m run + 3L/3R DB power snatch
170m run is the same route as the 200m run, except you cut through the parking lot (instead of around). To scale the run even further, run from the bay door to the fence and back (~80m).
EXTRA CREDIT: MIDLINE FINISHER
1 min plank hold x 4
Rest 1 minute between sets
Perform weighted planks as needed
FRIDAY, MAR 1
TBD after announcement of 19.2
FRIDAY, MAR 1
30 KB swings, Russian (53/35)
50m sled push (3/2)
The sled push is to the end of the stairs and back. The weight is intentionally lighter as to not tax the legs as much and keep you moving more.
Good luck to everyone performing Open workout 19.2 this weekend!
SATURDAY, MAR 2
19.2 Saturday Morning Throwdown!
This will run the same as 19.1’s Friday Night Lights. The gym will open at 8:00am, with the first heat beginning at 8:30am. Once we know what the workout is, we will allow heat sign-ups on the whiteboard at the gym. We will keep going til everyone is done.