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!

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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

Monday 9/30

Fitness

A) E4M x 4 sets – bench press

– 10 bench press (try and build or maintain weight) 

– 8/side bent over DB rows

 

B) 5 rounds for time:

– 200m run

– 12 RKB swings 

– 9/7 push-ups

 

Performance

A) E4M x 4 sets – bench press

Set 1: 10 @ 72%

Sets 2-4: 10 @ 65%

*After every set perform 8/side bent over DB rows.

 

B) 5 rounds for time:

– 200m run

– 15 RKB swings (53/35)

– 12/9 HR push-ups

RX+ sub 6/6 (12 total) KB snatches for swings.

 

Fitness & Performance

C) 3 sets for quality:

– 20 alternating DB curls

– 10 reps of delt triad (front raise, lateral raise, overhead press)

 

Tuesday 10/1

Fitness

A) E2MOM x 8 sets (4 each)

Station 1: 4/side landmine goblet squat to single arm thruster + 8 ring rows

Station 2: 8 DB/KB Romanian deadlifts + 8 lemon squeezes

 

B) For time:

– 40/30 cal row

– 30 wall balls

– 15 double DB hang power cleans

– 30/22 cal row

– 25 wallballs

– 12 double DB hang power cleans

– 20/15 cal row

– 20 wall balls

– 9 double DB hang power cleans

 

Performance – clean and jerk complex

A) E2MOM x 8 sets:

– 1 power clean + 1 hang squat clean + 1 jerk

 

B) For time:

– 50 cal row

– 40 wall balls

– 15 power cleans (115/75)

– 40 cal row

– 30 wallballs

– 12 power cleans (155/105)

– 30 cal row

– 20 wall balls

– 9 power cleans (185/125)

 

Scaled weights: 95/65, 115/75, 135/85

 

Wednesday 10/2

Fitness

E8MOM x 4-5 sets:

– 400m run 

– 10 double KB front squats

– 15 sit-ups

– 20 single arm DB push press (10/arm)

– 50 single unders (sub 40 lateral line hops)

 

Performance

E8MOM x 4-5 sets:

– 400m run

– 10 front squats @ 30%

– 15 toes to bar

– 20 single arm DB push press (10/arm)

– 40 double unders

 

*Try and keep pacing the exact same while also switching the order of movements every set.

 

Thursday 10/3

Fitness

A) E3M x 4 sets:

– 8 deadlifts (heavier than last week)

– 8 L-seated DB press

– 8 alternating DB plank row

 

B) E3MOM x 4-7 sets:

– 250/200m  or 200/150mrow

– 12 alternating double KB front rack walking lunges (tough)

– 9 double KB deadlifts

– 6 strict pull-ups

 

Performance

A) E3M x 4 sets – deadlift

Set 1: 8 @ 76%

Sets 2-4: 8 @ 70%

 

B) E3MOM x 4-7 sets:

– 250/200m row

– 12 alternating double KB front rack walking lunges (tough)

– 9 double KB deadlifts

– 6 chest to bar pull-ups

 

*Goal is to keep pacing the same set to set

 

Friday 10/4

Fitness

A) E2MOM x 8 sets (4 each)

Station 1: 12 BB hip thrusts + 12 upright DB or KB rows

Station 2: 20 sec side plank / side 

 

Performance

A) E2MOM x 8 sets:

– 1 power snatch + overhead squat + hang snatch

*Catch the hang snatch in full squat if able.

 

Fitness & Performance

B) 3 sets for quality:

– 8-12/side rear foot elevated split squats

– 8-12 seated BB press

– 2 laps suitcase carry (1 lap/arm)

– 8-12 reverse flys on rings (sub bent over w/ DBs)

 

Saturday 10/5

Fitness

TBA

 

Performance

TBA

 

Sunday 10/6

8am Endurance

10-12pm Open Gym