The Open
This is a worldwide competition ran by CrossFit HQ lasting 5 weeks, starting on the 22nd February and finishing on the 26th March.
Every Thursday night in America (normally about 2am Friday our time) throughout the course of 5 weeks, CrossFit HQ releases a workout (no, even we don’t have any idea what it is going to be). The workout will be two-fold, where there will be an RX version of the workout as well as a scaled version of the workout; to ensure inclusiveness for all levels, whether just beginning or an experienced CrossFitter. Once the workout is released, you have until the following Monday evening to complete the workout and submit your score.
At CFEK the Friday WOD will become the Open workout, which everyone will do regardless if you have signed up or not (we have already been doing previous Open workouts on a Friday since the start of the year if you haven’t already noticed). You will have someone judge/encourage you during the workout (similar to what we have been doing the past couple of Fridays) and take note of your score, which you will then submit online to compare yourself to other people in your category RX, Scaled, Masters etc. If you can’t make the Friday then your next opportunity will be from 10:30-12:30 on the Saturday (we will cut the Saturday WODs to just 8:30am and 9:30am classes) where we will run heats for anyone still to complete the workout. After this it will be up to the athlete to arrange for a judge if you want to re-do the workout or can’t make these times.
The Open is a great tool to be able to see where you’ve improved and what one needs to keep improving on. More importantly, it also gives people a chance to see others be rewarded for their hard work. It’s more satisfying than anything else watching someone PR in the Open, whether it be lifting a particular weight, or getting their first toes to bar, pullup or muscle-up, and that’s exactly what the Open brings out of people.
We want you guys to be involved this year with the Open and make CFEK’s Open experience something to remember and something to build on every year!
To sign up click the link below. It costs $20 and make sure you select CrossFit East Kilbride as your affiliate and team.
https://games.crossfit.com/cf/login?returnTo=%2Fregister%2Fathlete&flow=games
The stage after the open is “Regionals” which brings a select amount of the top performing individuals and teams to compete against each other to make it to the CrossFit Games in the summer. Our region is Europe central, where it’s the top 20 male and female athletes and top 15 teams (2males and 2 females) that compete in Berlin, alongside Europe North, The top finishers at regionals make it to the CrossFit Games in America. This year, CFEK are trying to get there as a team for the second time which would be an outstanding achievement. This is no easy feat and will rely on strong performances from our top athletes. Anyone’s score can contribute to the overall team score. Some of you may have noticed that a new athlete, Aurora Gallagher, has started training at the gym since the start of the year. She is undoubtedly one of the top Scottish female athletes at the moment and has the shared ambition to help CFEK get a team to regionals. Please make her feel welcome.
Hope you are as excited for the Open as us!!!
WOD
Monday
| Mikkos triangle |
| 40 min emom |
| 1 bike |
| 2 row |
| 3 ski |
| 4 rest |
Tuesday
| A) Deadlift 20-10-10-10 E5mom or less |
| B)
3 x15 Straight leg deadlifts |
| Hollow hold 30 seconds |
| Med Ball march 80m |
Wednesday
| A) Emom 10 30% hspu (5-10 inverted press up)+2
B) Emom 10 30% c2b (3 negative pull ups)+2 |
| C)
10 minute EMOM 60 Double unders + 10 DB STOH 22.5 / 15 |
Thursday
A)
10 minute AMRAP
15 TTB + 15 Squat Thrusts
B)
10 min AMRAP
10 Slam Balls squats 50 / 30 + 20 jumps over the med ball
Friday
| Open workout 17.4 |
| ttps://games.crossfit.com/workouts/open/2017/4 |
| make note on the page if you are doing the deadlifts on |
| Monday to take at least 1 rest day before today |
RX
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 102kg / 70kg
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups
Scaled
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 60kg / 43
55 wall-ball shots, 20-lb. ball to 9-ft. target
55-calorie row
55 hand-release push-ups
Saturday
Sweat
| 50-40-30-20-10 |
| Muscle snatch 35 / 25 |
| Squat snatch 35 / 25 |
| Sets must be sets of 5 |
Strength
| A)
Squat snatch |
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| 2-2-2-2-2 | |||
| B)
snatch pull 5×5 @ max from above |
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