The 2020 CrossFit Open begins this week! What does that mean? Simply put, the Open comes around once a year (usually) and is comprised of 5 workouts spread out over 5 weeks that people from around the world all do together. Workouts are released on Thursday evenings at 7pm Central time and must be completed by Monday evenings at 7pm.
We’ll be doing the workouts each week in class on Fridays. If you want to make it official and compare yourself to others in our city, state, country and globally, you’ll have to sign up HERE under our gym. If you sign up officially, complete each workout and submit your score every week, you’ll be entered into a drawing to win something special!
There will be multiple scaled versions of each workout so everyone can participate! We hope to see you in class on Fridays taking on each WOD. If you can’t make class times there will be open gym times on Saturdays and Sundays at 10am!
Let’s do it!
Monday 10/7
A) E4M x 3 sets:
– 16 alternating DB/KB weighted step-ups
– 10 DB curl and presses
– 10 bent over reverse laterals
B) 15 min AMRAP:
– 15 cal row
– 12 abmat sit-ups
– 9 abmat sit-ups
Performance
A) E4M x 3 sets – back squats
Set 1: 10 back squats @ 72%
Sets 2&3: 10 back squats @ 66%
B) CrossFit Games Workout 19.1
15 min AMRAP:
– 19 wallballs
– 19 cal row
Tuesday 10/8
Fitness
A) E4M x 4 sets – Spoto bench press
– 10 DB bench press @ 65%
– 10 ring rows
– 15-20 bench elevated sandbag hip thrusts
B) E3MOM x 4-7 sets:
– 200m run
– 10 alternating DB snatches
– 10/7 push-ups
Performance
A) E4M x 4 sets
– 10 spoto bench press @ 65%
– 5-10 strict ring pull-ups
– 15-20 bench elevated sandbag hip thrusts
B) E3MOM x 4-7 sets:
– 200m run
– 10 alternating DB snatches (50/35)
– 10/7 HR push ups
*RX+ perform 3 strict handstand push-ups + 3 kipping handstand push-ups
Wednesday 10/9
Fitness
A) E2MOM x 8 sets (4 each)
Station 1: 10 goblet squats @ 3011 tempo + 12 plank rows
Station 2: 10 supine medball curls + 30 seconds of flutter kicks
B) 7 min AMRAP:
– 1 DB hang clean + push press
– 1 hanging knee raise
*Increase by 1 rep each round.
Performance
A) E2MOM x 8 sets:
– 1 pause clean (@ knee) + 1 clean + 1 jerk
B) CrossFit Open Workout 13.4
7 min AMRAP:
– 3 clean & jerk (135/95)
– 3 toes to bar
*Increase by 3 reps each round
Fitness & Performance
C) 3 sets for quality
– 12-15 overhead BB/DB tricep extensions
– 12-15 ring bicep curls
Thursday 10/10 – conditioning
Fitness
E8MOM x 4-5 sets
– 400m row
– 20 RKB swings
– 16 lunges (weighted if able)
– 12 strict pull-ups
– 50 single unders (sub 40 lateral line hops)
*Switch up the order every set.
Performance
E8MOM x 4-5 sets
– 500/400m row
– 20 RKB swings (53/35)
– 15 pull-ups
– 10 front rack reverse lunges (115/75)
– 40 double unders
*Switch up the order every set.
Friday 10/11
Fitness & Performance
CrossFit Open Workout 20.1
(Announced Thursday evening at 7:00pm)
Saturday 10/12
Fitness
TBA
Performance
TBA
Sunday 10/13
8am Endurance
10-12pm Open Gym