Tuesday 1/12/16

Tuesday 1/12/16

Registration for the Open starts in 48 hours..

STAGE 1: The Open

Five Weeks | Feb. 25 – March 28, 2016
16.1: Feb. 25 – 29
16.2: March 3 – 7
16.3: March 10 – 14
16.4 March 17 – 21
16.5 March 24 – 28

Registration for the Open begins Jan. 14, 2016.

More than 272,000 people from around the globe competed in the Open last year. As the largest CrossFit community event of the season, the Open ties together athletes from within the same gym to those in their broader city, country and world.

For five weeks, you—and the hundreds of thousands of other people who signed up—are at the whim of the Director of the Games Dave Castro, taking on workouts that may push you to learn a new skill, improve the skills you already have or go into a darker place than you’ve ever been before.

The Open welcomes anyone 14 to 100 years old. (We’ll take any centenarians, too.) All you need to do is sign up, and enter a score each week. You can complete the workouts at a participating CrossFit affiliate in front of a judge, or film your performance from anywhere you want and submit a link as proof.

To make the Open even more accessible, we introduced a scaled option in 2015. Each time a workout is released, athletes will be given two versions: Rx’d and Scaled. The Scaled-workout option is designed to be accessible to the majority of people who attend CrossFit affiliates. If you do CrossFit, there’s a very high chance you can do the Open, too.

Workouts are released each week on Thursday at 5 p.m. PT, and athletes have four days or 96 hours to complete the workout and submit their score. Scores are due before 5 p.m. PT that Monday.

The fittest athletes will advance to the next stage of the season.

What you need to know about the Open at MVMNT: Like last year, the workouts will be the daily training on Fridays. Open participants should plan to be scored that day. Look forward to Thursday night viewing parties at the gym and, if we have two willing competitors, a throw down that night.

NEW this year: The 2016 Open will be the first year that we are operating on a level system. We built the level system knowing that many of you enjoy local competitions and some even aspire towards Regionals. There are SIX levels. Anyone reaching level 6, is Regionals bound (just to give you an idea). Level 3 standards include the requisite strength, endurance and skill to participate and enjoy yourself during the Open. Therefore, only level 3 and above that sign up to compete Rx will be scored by a qualified judge. Everyone else that signs up can have a willing friend count reps and we will validate your score. No matter how you choose to participate in the Open, be part of it. Thursday night throw downs are always a good time and we will throw a big ole BBQ after 16.5!!

That being said, here’s your chance to become Level 3: Saturday, February 6th at 10:30, we will test for Level 3. Oh and we’ve added some standards…

Level 3 & 4 tests will now include a written portion. For the Level 3 test, you must be able to list, in order, Dynamic Athletic Movements (aka DAM) and Speed Ladder. Level 4 will include a multiple choice test (details TBA). To pass Level 3, you must get a 100% go on the written. 🙂 Passing 8/10 skills is still the standard. 

If you have previously attempted the level 3 test, but did not get 8/10, this is your opportunity to retest. You’ll need to redo the entire test. 

Level 1/2 Test: Monday, January 25th at 7 pm. 

As a reminder, CHALK for your hands. It is NOT for counting reps. That’s what your super powerful brain is for.

Your fellow athlete, Ali, diligently cleans the floor at least once a week. If you’ve never done it, feel free to join her on Sunday. It is a massive undertaking….literally taking hours. It’s almost heartbreaking to walk into the gym on Monday and the floor is marked up with chalk. Chalk your hands not the floor. Please respect our facility and equipment like it’s your own.

Warmup

Jump Rope 3 minutes

Skill

20 Minutes
All Levels
Barbell Snatch Progression

3-5 reps of each movement

I have broken the sequence into 3 sections. When sharing a barbell with a partner, you switch at those breaks, NOT after each drill.

Hold the barbell with a snatch-width hook grip.

Dip + Shrug
Dip + High Pull
Dip + High Pull + Footwork transition

Overhead Squat
Behind the neck Jerk
Snatch Balance
Drop Snatch

Tall Power Snatch
Above the Knee Power Snatch
Power Snatch (from the Floor)

The whole class will go through the progression as a group the first time.
L3/4 – first with empty bar, then add weight and keep going through until time is up
L2 – start with pvc, then move to empty bar
L0/1 – practice with pvc

Conditioning

“Blackstar”
EMOM 20 Minutes (10 rounds)
Levels 2/3/4

At the start of even numbered minutes perform one exercise,
on odd minutes perform the other (alternate exercises with a partner if necessary):

3 Snatch
12 Overhead Reverse Lunges (hold a plate overhead while you lunge in place, not walking)

L4 – 115/85, 45/25
L3 – 95/65, 35/25
L2 – 75/55, 25/15 *no going any lighter–if you can’t handle those weights on the bar, then do the KB workout instead  

Levels 0/1
EMOM as above:
5 Kettlebell Clean + Press R/L (OR Double KB C+P)
10 KB Goblet Lunges