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The 2021 Open is Coming!
The most magical time of the year is back! The 2021 Open is approaching quickly and we want you to get on this 3 week journey with us, we promise you won’t regret it! The Crossift Open is a worldwide online competition open to everyone. Beginning on March 11th, Each week a WOD will be announced that you can complete at home or in your local affiliate. You’ll submit your score online to a worldwide leaderboard and be part of the biggest Crossfit event of the year. Check out some more information on the Open below from the Crossfit Games Website
“The Open is a global celebration of all the individual reasons we CrossFit. Maybe it’s to live healthier lives. Maybe it’s to lift your kids or stay healthy for your family. Maybe it’s just to prove we can do more than we ever believed possible. Whatever it is, this is the time to show the world your unique why! Compete at the gym or from home. With or without gear. The open is open to all, it doesn’t matter if you’re 14, 40 or 64. Just starting out or a muscle-up pro, And adaptive athletes are here to win. Compare your results by division, location, gym, or group. Hundreds of thousands of athletes. Hundreds of thousands of individual reasons to compete in the Open: Fitness. Community. Family. Competition. Health. Exhaustion. Joy.
For more information and to register visit The Crossfit Games Website HERE.
Warm Up
8:00 AMRAP
100 Single Unders or 50 Double Unders
5 Squat Mornings
:20 Front Squat Hold
10 Strict Press
:20 Overhead Hold
Mobility
Overhead
Midline/Shoulder Stability
EMOM8*
10 Sit-ups
10 Plank -ups
ADV – V-ups
*Scale reps as necessary, you should have 20s of rest for the first few minutes.
WOD
70 Kettlebell Swings 1.5|1
50 Front Squats 115|75
30 Handstand Push-ups
E2MOM- 30 Double Unders
ADV – 50 Double Unders
At Home WOD
70 Object Hang Snatch
50 Object Hug Squats
30 Handstand Push-ups or 50 Push-ups
E2MOM- 30 Double Unders
If you only have lighter weights to work with, Increase the reps as need be to make this challenging
Extra Work
E2MOM10
Tempo Back Squat*
3 reps
5x5x5x1
*This is a lot of time under tension. Loads should be lighter and work on perfect positioning and building strength throughout the positions. Sub Front Squat or Goblet Squat.