2023-02-13
The CrossFit Open is back! It’s an annual worldwide competition held over a three-week period that allows you to test your fitness against the rest of the world to see how you stack up. The Open is the first stage of the CrossFit Games season and is open to anyone who wants to participate, regardless of their experience level so whether you’ve been doing this for a while or just starting out, the Open is a perfect opportunity to challenge yourself.
Think of it as running in a local 5k event. You aren’t going to win, but you’ll push yourself more than usual and you’ll get to see how your training has helped you over the last year. We’ll be doing these workouts every Friday night for the next 3 weeks and it’s always been a lot of fun in the past. If you want to sign up officially then you can do so here, but even if you don’t sign up, come on in and do the workouts on Friday and cheer everyone on.
Monday
Every 3min x 3rds
Run 200m + 5 Front Squat (inc)
Rest 1min
Every 3min x 3rds
Run 200m + 3 Back Squat (inc)
—
3x
AMRAP 5
4 Hang Power Cleans
6 Front Squats
10 S2OH
(rest 2:00 b/t sets)
Tuesday
Every 4min x 4 Rounds
1000/800m Bike
10 Burpees
3 TnGo Snatch (increasing)
—
EMOM 12
- 12/9 cal row
- 12 DB Snatches
- 10 T2B
- Rest
Wednesday
5 Rounds – not a high intensity workout; steady pace
3 Bench Press (inc)
15/12 Bike Cals
2 Rope Climbs
—
5 Rounds
15 Wallballs
10 C2B
5 shuttle runs (1=50ft)
Thursday
Every 90s x 6 Rds
30DU + 3,2,1 Power Clean & Jerk (inc – 1st 2 rounds 3 reps, add weight for 2nd 2 rounds 2 reps, add weight for final 2 rounds 1 rep)
—
Partner WOD
80 cals
40 Box Jump Overs
20 Wall Walks
Friday
Open 23.1 – The open workouts are released each week on Thursday. You can find them at the same registration link found at the top of this post