2019 CrossFit Open is Coming…
The 2019 CrossFit Open is just around the corner! 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 February 21st, 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.
In the coming weeks we will be retesting old CrossFit Open workouts to help you prepare for the 2019 Open. Some days, we will even partner up and judge each other to get familiar with the process. Come on in, work hard, and get ready to crush in February!
19.1 – Feb 21-25
19.2 – Feb 28-March 4
19.3 – March 7-11
19.4 – March 14-18
19.5 – March 21-25
To Register for the Crossfit Open visit The Games website HERE
Warm-up
2 Rounds
50’ Bear Crawl
10 Scap Pull Ups
50’ Lunges
10 Kip Swings
Strength
E2MOM for 12 Minutes
Back Squat
3 Reps@ 80%
WOD
5 Rounds
3 Minute AMRAP
3 Strict Pull-ups
6 Toes to Bar
10 Front rack Lunges (5 each leg) (115,75)
Rest 1 Minute
Level 2 – (95,55),
Level 1 – (75,35), instead of banded pull-ups sub jumping pull-ups into knee raises.
Extra Work
5 Rounds
24/20 Calorie Bike
12 Deficit HSPUs (5/3’)
Scale to 3 rounds and shorter or no deficit as necessary.