Still Confused About the CrossFit Open?

January 27, 2017

 

 

Have you been hearing about the CrossFit Open but still don't understand what it is or how it involves you? I have a great video that briefly and concisely describes what the 2017 Open entails. Just like all years prior, we will be doing the Open as a gym and a community as our Friday-Saturday training over the course of the 5 weeks it occurs. In all my years of coaching CrossFit I have never had someone tell me they regretted signing up for the Open, but every year I have had multiple people tell me that they regretted NOT signing up. Give the video a watch and I hope to see you on the leaderboard!

 

Cheers,

Coach Caleb

 


 

 

 

TRAINING FRIDAY-SATURDAY

WARM-UP: x3

3 rounds of Cindy

5 pull-ups

10 push-ups

15 air squats

WOD 1: "DT INTERVALS"

 

One round of "DT" is 12 deadlifts, 9 hang power cleans, and 6 Shoulder to Overhead.

 

Perform 2 continuous rounds, rest 2 min, Perform 2 more rounds, rest 2 min, Perform one more round.  5 rounds in total, your score is total time including the rest time.

 

Rx:  105/155

 

TG:  Scale as needed

 

FG1:  65/95

 

FG2:  85/125

 

Comp:  Option of scaling up weight if your clean and jerk is above 150/240

 

 

WOD2:  "2 Ball"

 

Grab a partner who will do the same scaling as you.  You have 5 min to perform as many wallballs (14/20) as possible.  Switch whenever you want!

 

 

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