The CrossFit Open
MOVING FORWARD
After the major success of our last cycle, everyone has been asking “What’s next?’” Well, the CrossFit Games Open is right around the corner (26 days away), so our focus is going to be towards that for the next month or so. Seeing as we have no idea what the tests will be for the Open, we will be doing a little bit of everything in preparation. There will still be structure in our week-to-week programming with certain movement patterns falling on particular days, but there will be more variety than the previous couple months.
What is the Open?
The CrossFit Games Open is a 5-week online competition from March 6th-April 3rd. Everyone who wishes to participate must complete one workout a week and submit their scores online. You will receive a regional and global ranking which is really cool. CrossFitters from all over the world will be participating and you will be able to compare your scores.
Each workout will be released on Wednesday night and you will have until Sunday to submit your score.
This year at CRAIC we are running things a little differently than we have the past two years.
We understand that some of you have no interest in participating and that is totally fine. It’s 100% optional. You will all still get the benefit from the training we will be prescribing and getting very fit in the process.
How to participate
Every Saturday at CRAIC, the most recent Open workout will be programmed for the entire gym. Anyone who wants to try the workout can come in and do it during our normal class times at 9am and 10am. We will have scaling options available as with all classes.
If you want to compete in the Open and submit a score for the workout, you will need to come in at 11am to have your workout judged and your score validated.
For those of you who want to compete, you will need to do two things for us:
1-Register as an athlete here ($20). Make sure you select CRAIC as your Affiliate.
2- Complete the online judges course here ($10). Taking the judges course is not a requirement laid out by HQ but we want all of our competitors to take it. Equally if you would like to judge but do not want to compete you are more than welcome to.
2- Complete the online judges course here ($10). Taking the judges course is not a requirement laid out by HQ but we want all of our competitors to take it. Equally if you would like to judge but do not want to compete you are more than welcome to.
If you cannot make it in on Saturday and you want to participate then we can make arrangements for you to do it at another time.
We recommend that everyone participating in the open begin to start taking Friday as a rest day if possible.
If you have any questions feel free to post to comments or ask one of the coaches.
Today's Workout
RX- 5x3 weighted @same weight
INT- 5x5 deadhang - partner assisted if necessary
BEG- 3 partner assisted + 8-10 Bicep Curls x3
B) 5 rounds for time
7 Thrusters
7 Pullups
7 Box Jumps (games standard)
RX- 105/75 + C2B
INT- 95/65 + Kipping
BEG- 65/45 + ring rows
