The OPEN is COMING! & Benchmark Open WOD 14.4

Jan 23rd, 2019

Category: CrossFit

The OPEN is COMING! & Benchmark Open WOD 14.4

#TBT – Open WOD 16.3

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
In 6 Minutes
25/20 Cal Row or Ski
25 V-Ups
15 Jumping Squats
10 False Grip Ring Rows
In remaining time: Hollow Rocks

Skill
Muscle-up

OPEN WOD 14.4
14 Minute AMRAP
60 Calorie row
50 Toes-to-bar
40 Wall-ball shots, (20 to 10-foot target/14 to 9-foot)
30 Power Cleans, (135,95)
20 Muscle-Ups

Level 3 – (115,75), Ring Dips
Level 2 – (115,75), Ring Dips 50-30-30-20 Reps
Level 1 – (95,55), 40-30-30-20-10 Ring Dips

Scores/Comments from Open WOD 14.4 Performed on 2/14/17
Scores/Comments from Open WOD 14.4 Performed on 2/19/15
Scores/Comments from Open WOD 14.4 Performed on 3/21/14

Rest/Group Led Mobility

WOD 2
Optional Partner Conditioning
120/100 Calorie Ski
150 Sit-ups (partner holds plank)

-Take turns on the ski erg to complete the calories. Then accumulate 150 sit-ups while your partner completes a plank hold

Extra Work
Front Squat
6×6 @ 75%+5lbs

DISCUSSION 4 Comments

  1. Ryan Gould 01/24/2019 at 2:46 am

    14.4: 184 (10# medball V-Ups/Ring Rows)

    WOD2: w/ Thomas. Check

  2. Jason Barrow 01/24/2019 at 1:19 am

    14.4:
    10/29/15: 167 Rx
    2/14/17: 180 Rx
    2/6/18: 183 Rx
    1/23/19: 181 aka 1 mup (72 cals instead of 60)

    Really wanted to have time to string together some mups but I’ll take two less mups given the extra rowing and Crossfitting 3 times a month.

    WOD2: Never

  3. Brian Campbell 01/23/2019 at 4:34 pm

    198 Rx (+2 pr)

  4. Sean Flannery 01/23/2019 at 3:16 pm

    Extra: 210# across
    WOD: 186 Rx
    WOD 2: 10:15, done w/half reps