The Crossfit Open Starts THIS WEEK!

Oct 7th, 2019

Category: CrossFit

The Crossfit Open Starts THIS WEEK!

Leary – DB FRLunges

The CrossFit Open is Coming…
For the first and only time we get TWO OPENS in one year!

The 2020 CrossFit Open Begins THIS WEEK! 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
5 Minute AMRAP
200m Row
20 singles or double unders

1 Minute of inchworms
1 Minute of Scorpions
1 Minute of alternating Leg crossovers

Strength
EMOM14
Power Clean and Jerk
1. 2 Reps
2. 2 Reps
3. 2 Reps
4. 1 Rep
5. 1 Rep
6. 1 Rep
7. 1 Rep

• Start at 80%-85% and climb

WOD
500m Row
50 Double Unders
Then 10x the Complex:
1 Power Clean (155|105)
1 Hang Squat Clean
1 Jerk
50 Double Unders
500m Row

Level 3- 135|95
Level 2- 115|75
Level 1- 95|45

Extra Work
50 Wallball
25 Burpee Box Jump Overs
50 T2B
25 Burpee Box Jump Overs

Bootcamp/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)
Every 5 Minutes for 30 Minutes
500m Row
10 Burpees over the Rower
X Calorie Bike
Rest the remainder of the of the 5 Minutes, you should have no less than 45s to rest until the last few rounds if at all.