- Strength – Back Squat 2 x 10 (Add 5lbs from 12/29)
- Conditioning – 3 Rounds For Time
- 20 Front Rack Lunges (Sx = 65#/45# – Rx = 95#/65#)
- 20 Burpees Over The Bar (For those capable, perform new CF Open standard)
- Finisher – 3 Sets – 10 Single Leg RDL Each Leg + :20-:30 L-Hang from pull up bar
Our friends at CF Sayreville put together a pretty awesome write up explaining the Crossfit Open and why everyone should sign up for it. See below.
What is the Open?
A worldwide event hosted by CrossFit, which includes 5 workouts over the course of 5 weeks (1 workout per week).
Why participate in the Open?
- To see how your level of fitness improves over the course of the year.
- It will hold you accountable to improving some of the skills and movements that we use in CrossFit.
- It is a great time for our community of athletes to get together and have fun taking it on.
What is the point of the open?
The CrossFit Open is a time to put your fitness to the test! 1% of the people doing the open are professionals in the sport, 99% are just seeing how they stack up against themselves. In sports, there are try-outs, making the team, and playing in a game. In CrossFit, the open is the “try-outs”.
When does the open officially start and end?
- FIVE WEEKS – FEB. 22 – MARCH 26
- 18.1- Feb. 22-26
- 18.2- March 1-5
- 18.3- March 8-12
- 18.4- March 15-19
- 18.5- March 22-26
When are workouts released?
Every Thursday night for 5 weeks (Feb 22. March 1, 8, 15, 22)
Everyone has until Monday at 8 pm to complete them.
What is the point of “officially” signing up?
If you sign up through CrossFit.com you will be able to submit your results and you will be ranked against people from all around the world. You can see where you rank according to your age, worldwide standings, the state you live in, competitive level (RX or Scaled), and/or profession. You may find it motivating to see how you rank against people who also competed in the same division, who are in the same age range as you are, and who are also “teachers” (or another profession). If you do not sign up you can still compare your score to everyone else who submitted their score online but you will not “officially” see your name on CrossFit.com.
How do I sign up?
Option 1: To “officially” sign up through CrossFit –> (https://games.crossfit.com/)
Option 2: You do not have to be “officially” signed up to do the workouts (Free)
Do I need to sign up “officially”?
No. You can do the workouts just like everyone else without signing up through CrossFit.com.
Should I go RX or Scaled?
That really depends on what you want to get out of the open. This question is best answered on an individual level. If you want to compete in the RX division you are going to have to be proficient in Muscle Ups, HPSUs, Toes to Bar, Chest to Bar Pull Ups, Overhead Squats, and Double Unders.. The open also usually includes a heavy lifting component, which may be presented as a 1 rep max or during a workout where the weights increase. You can perform some workouts Rx’d and others scaled. If you are concerned that you can perform most of the movements as RX’d but there are some exercises you have yet to master then you should speak to your coach directly.
Should I even do the open if I am not RX’d?
Heck Yea you should. Everyone should be doing the open. The open is a time to challenge yourself, work on your weaknesses, recognize areas for future growth, push beyond what you thought you were capable, be a part of this awesome community of athletes, and set a baseline for your current level of fitness to help you set goals for next year!
When can I perform the open workouts
- Saturdays – All classes, but if you want to be a part of the action the 9am/10am classes will be the official open workout with judges. The 7am/8am classes will do a variation of the workout, but if this is the only time you can do it, you will need to find a judge on your own.
- Sunday – 10am-12pm (Open Gym – You will need to find a judge)
How does Judging/being judged work?
Anyone can judge anyone. CrossFit offers an online judges course that is very helpful in preparing you for what you need to be aware of when judging someone during an Open workout. You do not need to complete the course, but it is recommended. If you are interested in competing beyond the Open you will need to be judged by someone who has completed the course. If you are not “officially” signed up then you do not have to be judged.
How can I become a judge?
Anyone can become a judge just by completing the judge’s course. The course is $10.
How should I mix the open workouts with my regular training days?
It depends…If you are doing the open for fun, the experience, and being a part of the community then you probably would benefit from sticking to your normal routine. If you are doing the open to really see how you rank against yourself and others around the world, you may benefit from taking a rest day on Fridays before completing the workout on Saturdays. Although you can repeat the workouts as much as you like, I would caution AGAINST this because it will likely consume your training for 5-weeks.
What if I miss a workout?
Nothing, you can just continue with the next week’s workout.
What if I have commitment issues?
You can pick and choose which workouts you want to do. If you miss one…it’s no big deal. If you are worried about being judged then just don’t get judged. If you don’t want to “officially” sign up then don’t and you can do the workouts anyway.
What if I am injured and can’t perform certain exercises?
Just like the standard class setting, all workouts are scalable. Talk to you coach beforehand to come up with a strategy.
Am I ready for the Open?
Of course you are! You have been working out all year. You fitness won’t dramatically improve or worsen in the next five weeks, so don’t fret about being “ready.” If you know you are having some technique issues with certain movements or are looking for some efficiency tips on movements like toes to bar, dumbbell snatches, rope climbs, handstands, and muscle ups, then sign up for a 30-min skill session with a coach. We’ll give you tips, drills, and homework for you to do over the next four weeks so that you can continue to improve your technique before the Open begins.