CrossFit Open Registration Update
Katrin Davidsdottir and Sara Sigmundsdottir in last year's Open.
The CrossFit Games website is still undergoing upgrades that will allow us to register our second team, Vic City Green. I have been in contact with their support team and most affiliates are dealing with the same issue. You can go ahead and register as an individual under our affiliate "CrossFit Vic City" and we can assign you to a team at a later date!
At the moment, we have almost 40 people registered and I am hoping we can get that closer to 70 by the time the first workout rolls around (February 23). It will be a challenge for sure but we will be doing the wods in the classes anyways so that's not a valid excuse!
If you are in one of the Master's categories (starting at age 35) you will be eligible to compete in both the "open" division and your Master's group. This is a great way to see how you stack up against others your age across the whole globe. If you are up to the task and finish in the top 200 Masters worldwide, then you move on to the next stage, which is several extra ranking workouts a little while after the Open. If you are in the top 20 athletes in the world after that point, you punch your ticket to the Games!
Whatever the division you are in, give the Open a shot, it will give a good snapshot of where you are and is a great measurement tool from year to year.
See you on the leaderboard!
Training Wednesday - Thursday
Warm-up: 3 rounds - 10 glute bridge, 8 samson lunge, 4 inchworm
Skill: Front Squat 5, 3, 1, 5, 3, 1 E90s
This is a "wave load" protocol, where you work up in weight over a series of sets, back off a bit, then work up again. Your singles should NOT be max attempts but can be up to 85-90% if it feels appropriate. Your second wave should be heavier than your first, so be conservative on that first round (60/65-70/75-80/85%).
WOD: EMOM 11
This is another opportunity to work on your skills under a bit of fatigue. As always, scale appropriately to keep your reps smooth and technically solid.
Rx: Rotate to a different station EMOM, 5 rounds total:
- 10 deadlifts
- 6-15 handstand pushups (strict or kipping)
- 6-15 toes to bar
- 30 seconds of double unders
TG: regular pushups or plank hold, double crunch, single unders
FG: HS hold 20 sec or scaled ROM hspu, hanging knee raise