The CrossFit Open is Coming…
For the first and only time we get TWO OPENS in one year! The first work out will be announced on the games website @ 8pm Thursday – Tonight!! Be sure to tune in by clicking HERE
The 2020 CrossFit Open Begins Tonight! How is your training coming along? The CrossFit Open is the first stage of the CrossFit Game season and involves CrossFitters from all over the world. Each year, hundreds of thousands of athletes of all different ability levels participate in the five-week online competition. The CrossFit Open is a great chance to not only test your fitness, but also experience the community that makes CrossFit Southie (and the CrossFit community beyond) so great. With different age groups, as well as Rx’d and Scaled divisions, this is simultaneously the fiercest and most inclusive competition out there. This is your chance to throw down against Rich Froning Jr.!
So, how does it work?
Each week starting on October 10th, CrossFit HQ will release one workout. You will have five days to complete the workout and submit your scores online. There will be five workouts over the course of five weeks. If you submit your score online, you’ll be able to see where you stack up against people in the area, within the gym, in your same age bracket, or even against the CrossFit Games stars! We will be completing these workouts in class each week, so why not sign up!
Some of you might be thinking, “What’s the point? I don’t plan to make it to The Games anyways!” That’s okay – most people who compete in the Open will not move on to the next round of competition. The Open is FUN! It’s designed to push yourself to your limit, to see how you improve from year to year, and find out where you need to improve. This can help you guide your training for the future.
For more information and to register CLICK HERE
Warm-up
6:00 AMRAP
5 Squat Mornings
10 SA Alternating Russian Swings
10 Superman Holding a PVC Overhead
10 Jack knives while Holding a PVC Overhead
Mobility
Hamstring Rolling
Strength
EMOM15
1. Deadlift- 3 Reps
2. Strict Handstand Push-ups- 5 Reps
3. Rest
Suggested Sub: Seated DB Strict Press
WOD
2 Rounds
30 Push-ups
40 Kettlebell Swings 1.5|1
50 Sit-ups
Level 2- 1|0.75
Level 1 0.75|0.5, 20-30-40
ADV- 30 GHD Sit-ups
Want to stay super fresh for the open? Sub a 40/30 Calorie Ski for the Kettlebell Swings!
Conditioning 4:45PM in Southie Orange
2 Rounds
5 Minutes Row For Max Cals
Rest 1 minute
5 Minutes Bike For Max Cals
Rest 1 Minute
5 Minutes Run For Distance
Rest 2 Minutes