Pic and info courtesy of The CrossFit Games.

New to CrossFit and not sure what the CrossFit Open is…

What Is the CrossFit Open?

The CrossFit Open is a three-week, worldwide competition that is for anyone and everyone, regardless of fitness level or ability. For some, the Open is a chance to test their fitness and see how much fitter they’ve become over the past year. For others, the Open is about putting themselves out there, showing up, and celebrating fitness and connecting with others in their affiliate and around the world. For a select few, the Open is the first step in qualifying for the CrossFit Games.

When Is It?

The CrossFit Open will take place from Feb. 27-March 17, 2025.

How It Works

Structurally, the Open is a series of three workouts spaced across three weeks. Individuals can do the CrossFit Open workouts from anywhere: their affiliates, at home, in a park, or even on a beach — although you might find yourself eating sand if the workouts call for burpees! The Open follows the same cadence each week. The workout is released on the CrossFit Games website on Thursdays at 12 p.m. (noon) Pacific Time, and you have until Monday at 5 p.m. PT to do the workout and submit your score online. At the end of each week, you can see where you stack up against the world, in your age group, and within your division by viewing the worldwide CrossFit Open Leaderboard.

For more info, click here.  If you do a search for Affiliates to be under, look for “Joint Strike CrossFit”

Back to today’s programming…

Warmup:

2X:

200M jog with Med Ball

5 MB deadlifts

5 MB squats

5 MB Push Press

10 PVC pass throughs

-then-

Barbell warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch

S/S/S:

Hang Snatch

 

On a running clock…

0:00 – 5:00, do 3 sets @70%

5:00 – 10:00, do 2 sets @75%

10:00 – 15:00 do 2 set @80%

 

%s Based on 8Jan 1RM

Video courtesy of Catalyst Athletics.

Last time hitting our Hang Snatches before an Oly 1RM test.  With %s going up a little, make sure your grip does not fail you in the hang.

WOD:

EMOM 14:

Odd Min – 8 Alt DB Snatch (50/35)

Even Min – 12 Wall Balls (20/14)

Video courtesy of OPEX Fitness.

The goal should be to finish each minute’s work in 40 seconds or less.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

MB weight -> 14/10 -> as needed

Cool Down:

Couch Stretch – 2 Min Per side

 

Banded OH Shoulder Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged