The 2019 CrossFit Open starts this week with the first of five workouts dropping on Thursday evening at 7pm. What is the Open? It’s a series of five workouts over 5 weeks that are released on Thursday evenings and must be completed and recorded online via the Games website by Monday evening. The Open is a way to filter top athletes into the CrossFit Games. For our members, though, it’s a community event where you can apply your fitness and push yourself similar to a runner who trains and completes their first 5K, half, or full marathon.
There are both scaled and RX divisions. We will be doing the workouts as the normal class workouts on Fridays but will reserve Friday 5:30 & 6:30pm classes for Friday Night Lights. This is where those who have officially signed up under EDCF on the Games Website (click the link to sign up) can come in a complete there workouts in a more high energy atmosphere. We encourage everyone to sign up and come in and complete each week’s workout on Friday evenings! We also encourage any members who aren’t signing up to come in and help judge and cheer on your peers. Friday Night Lights are also BYOB!
If you have any questions or concerns regarding the Open, please let either myself or RJ know. Hope to see everyone on Friday for workout 19.1!
Monday 2/18
A) E2.5MOM x 6 sets:
– 3 push press + 2 push jerk + 1 split jerk
*Perform at 55-75% 1RM jerk.
B) Every 5 minutes, for 20 minutes (4 sets) for times of:
– 500/400 Meter Row
– 16 alternating DB snatch
– 8-12 strict handstand push-Ups
*Sub HPSU w/ baneded HSPUs or L-seated DB presses.
*Push intensity on the row.
Tuesday 2/19
A) Every 2 minutes x 8 sets:
– 2 front squats @ last week’s heaviest set + 2-5%
*RPE on squats should be an 8
B) AMRAP in 7 minutes:
– 2 thrusters (95/65)
– 2 strict pull-ups
– 4 thrusters
– 4 strict pull-ups
… add 2 reps each round.
*RX+ use 115/75.
C) 3 sets for quality:
– 8 bent over IYTs (thumb up, slow and controlled)
– 16 elevated psoas march
Wednesday 2/20
A) E2MOM x 9 sets:
– Sets 1-3: 3 high hang clean
– Sets 4-6: 2 hang clean
– Sets 7-9: 1 clean
*Build up to a tough but crisp weight.
B) CrossFit Games Open Event 14.4
AMRAP in 14 minutes
– 60 calorie Row
– 50 Toes-to-Bars
– 40 Wall Ball Shots (20/14 to 10/9 ft)
– 30 Cleans (135/95)
– 20 Muscle-Ups
Thursday 2/21
A) E3MOM x 5 sets – bench press
Set 1: 8 @ 77.5%
Sets 2-5: 8 @ 72.5%
*After every set perform 8/side bent over DB rows.
B) E4MOM x 4-6 sets
– 200m run
– 6 deadlifts (225/155)
– 9 box jumps + step down (24/20”)
– 12 push ups
*RX+ use 275/205
Friday 2/22
Open WOD 19.1
Saturday 2/23
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym / Strength Program
Sunday 2/24
8am Endurance
10-12pm Open Gym