The CrossFit Open
A 3 week event that brings the global CrossFit Community together. The best of the best, and the newest of the new will all complete the same WOD, scaled accordingly. The CrossFit Open brings our Communitytogether in a very special way as we push ourselves to find new limits and discover something about ourselves we didn't know was there!
- Saturday - March 13th, 20th and 27th. Can't do Saturday? You have Sunday, between 8:30-10:30am to get it done. That doesn't work either? Send us an email!
- The CrossFit Open costs $20. To learn more, and register, go to: open.crossfit.com
https://youtu.be/dxJzaVrGWZ0
DON'T PROCRASTINATE
If you are planning on signing up for The Open, but have yet to do so, can you get yourself registered as soon as possible. We are trying to get as much of a jump start as we can on heat placement and head count so things can run as smooth and as safe as possible.
Fitness Friday
3 Stations - 9 minutes in each, with 4 minutes to transition to the next
The Mobility
The Warm-Up
For the most part, the warm-ups movements are pretty straight forward. If you don't know what something is pick someone in your group and copy them :) You will only do one warm-up depending on what your start station is.
Station #1
- We want to get one more good day of practice in with Chest to Bars/Pull-Ups/Toes to Bar/Knees above Hips before The Open begins next week.
- You will alternate between the 2 movements, working for the first 0:15 getting as many reps as possible.
- Use this time WISELY! If you normally fling your feet up to touch the bar however you can, maybe now is the time you put your ego aside and try and keep tension and string your reps through doing Toe Raises Instead!
- Your score will be the combined total of all reps.
- Chest to Bar (C2B) and Scaling
- Pull-Ups and Scaling
- Toes to Bar/Toe Raises/Knees above Hips
For some, that have possessed the strength to do kipping pull-ups and toes to bar, but can't quite put it all together, the videos below show some great tips on getting better at them.
Station #2
This Station starts upstairs with a sprint on the rower. Get this done FAST, come down and AMRAP with the time remaining.
https://youtu.be/zQbBQM1Yj6U
Station #3
As Many Rounds/Reps as Possible in 9 minutes of:
https://youtu.be/gz38sFsWmuI
The Finisher
https://youtu.be/iZPx0noG5ls
