The CrossFit Open
FIVE WEEKS – FEB. 22 – MARCH 26
18.1- Feb. 22-26
18.2- March 1-5
18.3- March 8-12
18.4- March 15-19
18.5- March 22-26
Registration is now open!
EACH FRIDAY – CrossFit Cedar Park’s workout of the day will be the OPEN WORKOUT! If you are registered for the OPEN, you will need to be JUDGED by someone who has taken the JUDGES COURSE. – we encourage you to take the judges course. This will help during class times, but it also helps give you, the athlete, the best understanding of the standards we use as coaches and during the open to complete a workout as RX.
FOR MORE FUN – each Friday Night, we will have FRIDAY NIGHT LIGHTS starting at 6:30pm. We will be set up in heats to be judged and get the Open Workout On! We will also have some super cool 2018 Open Shirts to purchase this year!
- EAT/DRINK/BE MERRY!!
WHAT IS THE OPEN?
The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.
Anyone aged 14 or older can compete. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 5 p.m. PT the following Monday. Complete the workouts at a CrossFit affiliate with a judge, or film your effort from anywhere in the world and submit a link as proof.
The Open offers two versions of each workout, scaled and Rx’d. The scaled option makes the event all-inclusive. All athletes can compare their results to others worldwide, regionally, by age or within their own gyms. An official CrossFit Games app will be available in late January, which will focus on your own personal performance in the Open.
At the end of five weeks, the fittest move on to the next stages of competition: the Regionals and the Online Qualifier.
Tuesday, January 30, 2018
BACK SQUAT – 20 REPS
Weight should be 95lbs LESS than 5 rep MAX backsquat
add 5lbs from last week’s 20 rep
3 sets of not heavy – use dumbells or light plates
12 front raises
12 lateral raises
12 reverse fly
6 ROUNDS FOR REPS -BURPEE/WB/DU/REST
6 rounds of
1 minute: Barbell facing burpees – new standard
1 minute: Wall ball 20/14
1 minute double unders
1 minute Rest
Trigger Point Glutes