The CrossFit Games Open is right around the corner! Want to put your training over the past year to use or just want a challenge that will keep you accountable over the next month? Sign up today under team East Dallas CrossFit and join us as we enter our 5th Open season as a gym. Just like last year, there is a scaled version of each workout so everyone can participate.

The Open workouts will be at the gym on Friday evenings for five consecutive weeks starting February 24th in an event we like to call Friday Night Lights.

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Monday 1/16

A) E2MOM x 10 min (5 sets) – back squat

– set 1: 5 @ 60%

– set 2: 5 @ 70%

– set 3: 3-5 @ 80%

– set 4-6: 3-5 @ 85%

 

B) 2 min AMRAP:

– 10 thrusters (95/65)

– 10 bar facing burpees

R4M x 3 sets at 100% pace.

*Start over again with thrusters each interval.

 

C) 3 sets for efficiency:

– 12-15 bent over reverse flys @ 2111

– 12 supine medball hamstring curls

 

Tuesday 1/17

A) E3MOM x 21 min (7 sets):

*Power clean push-jerk barbell cycling*

*Set 1 – 8 reps @ 55% of 1-RM

*Set 2 – 5 reps @ 60%

*Set 3 – 5 reps @ 60%

*Set 4 – 3 reps @ 65%

*Set 5 – 2 reps @ 70%

*Set 6 – 2 reps @ 75%

*Set 7 – 1 rep @ 80%

 

B) Complete as many rounds and reps as possible in 12 minutes of:

– 40 double unders

– 20 pull-ups

– 10 ground to overhead (155/105, 135/95, 115/75, 95/55)

 

Wednesday 1/18

A) E2MOM x 6 min

– 3 position snatch @ 55-65%

+

EMOM x 12 min

– 1 snatch + 1 overhead squat @ 75-80%

*No misses!

 

B) Every 3 minutes x 12-21 minutes (4-7 sets)

– 30/24 cal row

– 20 RKB swings (53/35)

– 10 jumping lunges

 

Thursday 1/19

A) EMOM x 12 min (4 sets)

*Gymnastic Efficiency*

1: 30-50’ handstand walk OR

10-20 handstand shoulder touches (on wall) OR

20 sec handstand hold w/ 5 sec. negative descent

(working on movement efficiency – make these as effortless as possible)

2: double-unders x max reps in 45 seconds

3: toes to bar x 6-12 reps OR 3-6 ring or bar muscle-ups

 

B) Every 6 minutes, for 18-30 minutes (4-5 sets):

– Row 500 Meters

– Run 400 Meters

– 12 box jump-overs (24/20″)

– 6 no squat man-makers (55/35/hand)

 

*No squat man maker = row + push-up + row + power clean + push press

*Keep this aerobic and repeatable. Scale rep numbers as necessary.

 

Friday 1/20

A) EMOM x 12 min (6 sets):

1: 2-3 close grip bench press @ 30X1

2: 2-3 weighted pronated pull-ups (sub negatives)

*All CGBP heavier than 1/6.

 

B) 3 sets for efficiency:

– 1 length x hand over hand rope pull (moderate weight, fast pace)

– 6-8 x BB Z-presses @ 2111

– 10 x DB Romanian deadlifts @ 3011

– 30-45 sec x L-sit accumulation

– 10 x banded woodchoppers / side @2111

 

Saturday 1/21

8am Masters CF

9am CrossFit

10am Barbell

11am Intro to CrossFit

 

Sunday 1/22

8am CrossFit Endurance

Better late than never… Expect to start seeing these every week by Monday afternoon at the latest.

Monday 1/9

A) E2MOM x 10 min (5 sets) – back squat

– set 1: 5 @ 60%

– set 2: 5 @ 70%

– sets 3-5: 3-5 @ 80%

– set 6: 3-5 @ 85%

 

B) “Jackie”

For time:

– 1000m row

– 50 thrusters (45/35)

– 30 pull-ups

 

*Compare to 8/3

 

C) 2 sets for efficiency:

– 20 banded pull-aparts

– 10 weighted dislocates

 

Tuesday 1/10

A) E3MOM x 21 minutes:

*Ground to Overhead Barbell Cycling*

Set 1 – 8 reps @ 55% of 1-RM Clean & Jerk

Set 2 – 8 reps @ 55%

Set 3 – 8 reps @ 55%

Set 4 – 5 reps @ 60%

Set 5 – 3 reps @ 65%

Set 6 – 2 reps @ 65%

Set 7 – 1-2 rep @ 70%

 

B) Against a 4-minute running clock, AMRAP of:

– 10 hang power cleans (135/95, 115/75, 95/65)

– 15 box jumps – SD (24″/20″)

– 20 perfect push ups

R60S between sets for 3 sets total.

 

C) 3 sets for efficiency:

– 8-10 single arm DB press /side @ 2111

– 20 reverse snow angels (slow and controlled)

 

Wednesday 1/11

A) E2MOM x 6 min

– 3 position snatch @ 55-65%

+

EMOM x 12 min

– 1 snatch at 75%

*Pause 3 seconds in catch position before standing up with load.

*No misses!

 

B) EMOM x 10-20 minutes:

1: 12/9 cal row

2: 12 burpees

*Find efficiency on cycling burpees

 

C) 3 rounds for efficiency:

– 6 double hammer grip bicep curls @ 4040

– 12 BB or DB skullcrushers

 

Thursday 1/12

A) EMOM x 12 min

*Gymnastic Efficiency*

1: kipping handstand push-up x 6-12 reps

(working on movement efficiency – make these as effortless as possible)

2: double-unders x max reps in 45 seconds

3: toes to bar x 6-12 reps OR 2-5 muscle ups

 

B) Every 6 minutes x 3-4 sets:

– 250/200m row sprint

– 1 length box push

– 200m run sprint

 

Friday 1/13

A) E3MOM x 5 min (5 sets)

– 5 front squats @ 4111

 

B) 3 sets for efficiency:

– 1 length x hand over hand sled pull

– 2 laps farmers carry (moderately heavy, normal speed)

– 8-10 good mornings @ 20X1 (moderate load, perfect tempo)

– 6-8 earthquake bar press @ 1114

 

Saturday 1/14

8am Masters CF

9am CrossFit

10am Barbell

 

Sunday 1/15

8am Endurance