2019 CrossFit Open
Congratulations, you have made it through the first two weeks of the 2019 Open! At least for most of us. You will have until 5pm Monday to sumbit your scores for 19.2. Feel free to squeeze it in on Monday if you need to. Scores are being input for out intramural competition, you can check out the leaderboard here.
The schedule for the rest our group events for the open are:
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 two Saturdays, the Open events will take place of all regularly scheduled classes.
MONDAY, MAR 4
30 second L-sit between sets.
L-sits can be performed on parallettes. If unable to perform L-sits, perform a plank hold for 45-60 sec.
Min 1 – 10 DB deadlift + 10 DB push press (2 x 50/35)
Min 2 – 15/12 cal bike
Use rowers only if needed due to class size. Score is number of rounds completed Rx.
4 rounds, NFT:
8 Bulgarian split squat (each leg)
10- GHD hip-extensions
TUESDAY, MAR 5
Skills Clinic today after the 8:30am class! Working on muscle-ups and pull-upsat 9:40am with coach Jess. Yes, those movements are in the WOD, but we will have bonus time after to practice technique and positioning.
Muscle-up or pull-up practice
10 hang squat cleans (135/95)
Max muscle-ups in time remaining
Rest 2 min between rounds. Record number of of muscle-ups (or dips/push-ups completed).
Modify the muscle-ups as needed per one of the options below:
5 strict pull-ups + max dips (ring or bar) in time remaining
5 ring rows + max push-ups in time remaining
WEDNESDAY, MAR 6
Every 90 sec x 8:
Hang snatch + snatch
These should be squat snatches (beginners may power snatch). The barbell may be dropped between reps.
30 overhead lunge (95/65)
30 overhead squat (95/65)
THURSDAY, MAR 7
Establish a max height box jump
15 GHD or 20 abmat sit-ups between attempts, accumulate 4-5 sets
Take about 10 minutes to establish a max height box jump. In between attempts, perform a set of sit-ups. You should end up doing 4 or 5 sets of sit-ups.
2 rope climbs
5 box jumps (36/28)
20 KB swings, Russian (70/53)
70m single arm KB front rack carry (70/53)
The box jumps are meant to be tall! 36 or 28 inches may be out of reach for many, but be sure to go higher than you normally would.
Rope climb modifications:
4 lying to standing rope pulls
30ft stationary sled pull (3/2 plates, but athletes should choose their own weight)
FRIDAY, MAR 8
2 power cleans
Build in weight, bar may be dropped between reps.
30 power cleans (135/95)
20 power cleans (155/105)
10 power cleans (185/125)
SATURDAY, MAR 9
There are no regularly scheduled classes today. Instead, we will tackle 19.3 in heats just like previous weeks. Gym opens at 8am, the first heat will begin at 8:30am. All are welcome! You do not need to be participating in the open or the gym intramural comp to come in a get your workout in. Just come in, sign up for a heat and we will get you working out!