A. Every 2 minutes for 14 minutes:
Power Clean + Clean
B. 12 minute AMRAP:
15 Box Jumps (24/20)
10 Power Cleans (135/95)
The In-house competition versus The Open
Hey Guys, I've been getting a few questions about the difference between The Open and our In-House competition. If you're signed up for the In-house comp, you've been drafted on a team and you're all set there. You will be expected to complete all 5 Open workouts between Thursday at 5pm and Monday at 5pm. All In-House participants will need to perform their workout in front a judge. We expect a majority of participants to do each Open WOD on Saturday mornings. You are not required to sign up for the Open through the CrossFit Games website, but here are some reasons why you should:
My Big “Do the Open” Pep Talk (Year 5)
First of all this is the largest worldwide competition ever created. Last year there were 270,000 participants. The scaled division allowed more individuals to participate and enjoy these 5 weeks of competition.
All 5 of the workouts are done at CrossFit Redondo under the supervision of myself and the other coaches and a judge (another gym member). You will not need to go anywhere or do anything out of the ordinary to compete. In fact, you will be cheered on, supported and the atmosphere will be electric.
Reasons to do the Open
Reason 1: You’re going to do the workout anyway
The Open workouts are no different than any other WOD we do on a daily basis. The official Open workout day will be on Saturday, but for those that cannot make it, we will have you do the workout at another time. These WOD's are designed to test your fitness against CrossFitters around the world.
Reason 2: It will make you a better CrossFitter
I’ll use two examples, one personal and one from last year. Three years ago they announced the first ever Open workout and it was a 10 min AMRAP of 30 double unders and 15 power sntaches. CrossFit HQ had some website issues, so you actually had 2 weeks to this workout. For 2 weeks, myself, Rich, Elliott and Larry Haynes worked the crap out of our double unders. Literally everyday we worked on them. After the two weeks, when we finally had to submit the workout, we were all vastly improved in our double unders. There is no way we would’ve been that diligent if it wasn’t for the competition aspect of the Open. In years past, I remember a few things happening during the Open:
Four years ago, my mom got 78 burpees in 7 minutes which put her in the top 50 worldwide in her age group for that workout
Last year we had multiple members PR their Clean & Jerk, get their first RX HSPU, and PR their clean (Dave and Brian come to mind).
On 14.4, Diana N's first attempt yielded the result of getting through 35 Toes to Bars in the 14 minute cap. Then, after practicing her TTB's for 2 days, she tackled the WOD again, made through all 50 TTB's and then added 35 wall balls for a huge PR.
This will be Dick Haynes' 5th Open (6 if you count 2011, where he did a majority of the workouts). Dick works extremely hard leading up to the Open, and it's always great to see him continuing to PR after doing CrossFit for over 6 years. He'll be competing in the 60+ division this year, so it will be awesome to watch him compete in this category.
Reason #3: You'll be held to strict standards
Having a judge watching your every movement can only make you better in the long run. For some, it may force better depth on a squat or getting the chin over the pullup bar every time. But ultimately it will give you a legitimate score against thousands of others doing the exact same test.
Reason #4: Participation
When you sign up, you will be among over 300,000 other CrossFitter’s doing the same workouts and being a part of the same community. There is no other sporting opportunity like this in the world. When we watch the CrossFit games on ESPN this July, you can say you competed in the same event as all the professionals out there. On a smaller scale, it’s a great chance to join in on the excitement of a Saturday Open workout session. Last year, we had great participation and the Saturday atmosphere was hard to beat.
Sign up here and join the fun: games.crossfit.com