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Tuesday 2/14/17

Pick a Team. Any Team – Team Captains have gone to work recruiting YOU to be on their teams. You have a week to decide which team you want to be on.

ALL PARTICIPANTS – You must tell your team captain whether you will be Rx or scaled before the Open starts. If you pick Rx and then choose to do a workout scaled one week (which is totally fine if say you don’t have a muscle up yet), you will not be able to score extra points for winning the scaled version. We think that is unfair.

WHAT IS THE OPEN?

The Open is comprised of five workouts over five weeks, and it starts with 17.1. Open workouts are identified by their year and the order in which they appear. The workouts will be released every Thursday during the five weeks of the Open, and you can watch the live announcement of the workout that will be streamed on the CrossFit Games website or join us in the gym and watch two of our own battle it out.

After the workout is released, any athlete who has joined a team will complete the workout during any regularly scheduled class each Friday.

WHAT IS THE PURPOSE OF THE OPEN?

The Open is the first qualifying stage of the CrossFit Games. Any athlete who wants to compete at the Games must first make it through the Open in their region.

While the purpose of the Open is to find the fittest athletes in each region to move on to the regionals, it’s also an opportunity for any athlete at any level to participate in the competition. It can add meaning and purpose to your training while also bringing our community closer together. (As a rule of thumb, the Open is the time of year where we see many people achieve important firsts: bodyweight snatch, muscle-ups, toes-to-bars, handstand push-ups, double-unders, etc.)

Most importantly, the Open will also give you some interesting data on your performance in the gym, which can be a guide for setting realistic goals for the following year.

THAT SOUNDS GREAT, BUT WHY JOIN A TEAM? I’M NOT GOING TO THE GAMES…

Only a very small percentage of athletes will make it to regionals, let alone the Games. While I can understand the sentiment of “Why bother?” I really encourage you to think about participating because you will be part of a very big international event. Anyone in the world can take part in the Open, which is amazing, and we don’t want you all to miss out on the fun.

It’s much easier to stay motivated during the Open (and with CrossFit) if you are actually committed to tracking your progress and being part of your team.

YEAH, BUT I DON’T KNOW. I’VE DONE THIS FOR A FEW YEARS ALREADY. WHAT’S THE POINT?

If you’ve been training with us for a year or more, all it takes is a little competition to really bring out the best in you. It’s easy to lose intensity in your workouts if you are never pushed past what you think you can do.

It can also be a harsh reality check if you’ve been coasting in class this past year or not really sticking to standards for the sake of speed. Perhaps your takeaway will be that you need to count your reps properly, work towards virtuosity in your movements, or at the very least, achieve full range of motion on your reps!

If you have been interested in doing a local competition, then participating in the Open is absolutely your best opportunity to get a taste of what it’s like to be judged and compete in an event. While you may not make it to regionals, the excitement of doing the same workout as Games athletes is a really fun element to add to your weekly fitness routine.

Finally, consider that the Open is simply a snapshot of your fitness at one point in time. Maybe you are rehabbing an injury, just coming back to the gym after a layoff. The easiest thing is to make an excuse and not participate. The Open can be the catalyst to get you back on track at the gym.

WHAT ABOUT ME? I’VE ONLY BEEN DOING THIS FOR ABOUT A MONTH!

Even if you are a complete beginner (yes, those of you who finished Elements last month), you can participate in the Open. Every Open workout will be broken down into levels just like you are used to.

Think of this Open as an opportunity to set a performance baseline. I promise you that you will be amazed at your progress if you continue with your training and retest the following year.

Find a captain and join a team today!

Warmup
Jump Rope 3 Minutes
Hip Mobility
Downdog Push-ups

Skill

5-10 Minutes

Levels 2-4

Barbell Snatch Progression

L3/4 – once through with empty bar, then add some weight and do the entire progression again
(like a partner complex with the emphasis on QUALITY)
L2 – start with pvc, then move to empty bar

Levels 0/1

10 Turkish Getups (5 per side, alternating)

Strength

Levels 3/4
18 Minutes total:
This segment is EVERY TWO MINUTES so you have to work quickly, and you should have a really solid idea of what you’re putting on the bar each set BEFORE you get started.

A. 6 Minutes E2MOM (3 sets)
3 Snatch Pulls
Work up to a weight heavier than your 1RM Snatch.

B. 12 Minutes E2MOM (6 sets)
3 Power Snatch
Increase weight each set.

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Note the difference in the lifts for Level 2 and Levels 3/4. If you have not PASSED the Level 3 test, your workout is written BELOW.
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Level 2
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

E3MOM
3x
Snatch Pull + Hang Power Snatch
Increase weight each set

Levels 0/1

6-8 Sets

5/5 Double Kettlebell Single Leg Deadlifts
8 Broad Jumps
5 Slow Pushups (3 seconds down, fast up)
30 second Elbow Plank

Conditioning

Levels 2-4

13!
Swings
Burpees

Levels 0/1

10!
Swings
Burpees