The CrossFit Open is coming soon

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!

  1. COMPETE
  2. JUDGE
  3. CHEER
  4. 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
 
Strength
BACK SQUAT – 20 REPS
Weight should be 95lbs LESS than 5 rep MAX backsquat
OR
add 5lbs from last week’s 20 rep
 
Skill
DELT WORK
3 sets of not heavy – use dumbells or light plates

12 front raises
12 lateral raises
12 reverse fly

 
wod
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
 
Madmobi
Trigger Point Glutes
IT Band
Pigeon Stretch
Shoulder Bully
Lat Stretch
Hamstring

 

CrossFit TOTAL

LARGE GROUP REFLEX!

REMINDERS

Saturday

Open Gym – 9:30am with Rafael

ReFlex – 10:45 with Stacey

Sunday

6:00pm – ReFlex

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release

40 minute cap for all

Crossfit total.

1 rep max
(Hips below parallel)
Back squat

1 rep max
Strict press (keep hips neutral, keep knees straight for rep to count)

1 rep max deadlift.
(No dropping.  Dropping = no rep)

Add em up.

Madmobi
Pigeon
Press ups
Hamstring up n over
Shoulder bully.

 

SuperStrong = SuperAwesome Class!

Who is getting stronger? This group!

Not too late to join. There are still a couple of spots left. Email robin@crossfitcp.com if you are interested.

DID YOU KNOW??

Did you know that you can now track your workouts in zenplanner on our leaderboard?

First, you don’t have to download an app.

1. On your smart phone go to your browser and type www.crossfitcp.zenplanner.com

2. This will prompt you to save to your homepage screen.

3. When you save it, our icon will show up.

4. You may log in and update your time on the leaderboard, rsvp for class, sign up for an EVENT (like I Do The Impossible), register for a class like Olystrong or Superstrong, update your mailing address or credit card.

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release

50 n 50 ghd.

Skill
Partner handstand walks.

Shoulder bully

Wod
Three rounds for time of:
15 thrusters 105/75
50 Double-unders

MaD Mobi
Press ups
Pigeon
Hamstring up n over
Calf stretch.