The CrossFit Open
February 16 - March 3
Event details are rolling in and it's time to get excited!
- This is our biggest Community event of the year, and we want you to be a part of it with us! 3 work-outs, tons of fun, hard work and the best energy imaginable.
- The main event will run on Saturdays (first heat 8am) with an additional option on Sunday Open Gym, or Monday class time (if prior arrangements are made).
- All levels, all abilities - there is something for everyone!
WHAT IS THE CROSSFIT OPEN?
THE STRENGTH
You will be using the first rounds as a warm-up to build to weight on the bar. First sets should be done with a PVC or empty barbell. 1:00 loop means sets will come quickly. Assemble your station with weight before first set begins.
- Hang Muscle Clean +Strict Press + Front Squat (3 Rounds) - LIGHT
- Hang Power Clean (HPC)+ Push-Press + Front Squat (3 Rounds)
- Clean +Push-Jerk or Split Jerk (3 Rounds)
- 2 squat cleans THEN 2 Jerks (push or split)
- Clean & Jerk + Clean & Jerk (one squat clean + one jerk performed 2 times)
THE METCON
*REPEAT WOD FROM 1/17/22 (SEE BOARD BELOW)
Use the time in the strength to determine weight used for the met-con. Burpees will turn this work-out up quickly. It is a chance to practice heavier loading under fatigue. Weight must be one in which you can control. Push Jerks are recommended.
Following a 1:00 Clock for 12 Rounds
6 Rounds at one weight, 6 rounds lighter.
1 Squat Clean
2 Push or Split Jerks
As Many Burpees as Possible in the remainder of the minute.
1/17/22
THE FINISHER
0:30 Assault or Echo Sprint
1:30 recovery x 6-8 rounds
