10 Shoulder press 95#(65#)
2 Minute max effort row for calories
rest 2 minutes between rounds
After 3rd round rest a total of 5 minutes, then:
10 Front Squats 95#(65#)
1 Minute max effort double unders
rest 1 minute after each round
After 3rd round rest a total of 5 minutes, then:
In 2 minutes:
As many reps as possible of:
handstand push ups
Post reps to comments or BTWB
WHAT CAN I EXPECT TO BE DOING IN THE CF OPEN THIS YEAR? – Anna Mattson
You’ve signed up, you’re ready to get this started, now what kind of movements and workouts can you expect to be doing? Beyond the Whiteboard has done a great job in years past of analyzing and forecasting the movements that have occurred and forecasting what may come up. Jonathan Kinnick put together a great article that included the breakdown of weights and movements that we can expect to see. Please note that this article is in reference to the 2015 Open, but can be applied to 2016 pretty easily. I will include some highlights, but you can see the full article here
There have been about 16 different movements featured in Open workouts to date (depending on how you count them).
Nine movements have appeared in all four Opens: Burpees, doubles unders, toes-to-bar, box jumps, chest-to-bar pull-ups, muscle-ups, wall balls, thrusters, and snatches. If you are a betting man, put your money here on these showing up again.
Deadlifts, cleans, and shoulder-to-overhead (including push press and jerk) have all appeared in 3/4 of the Opens. Overhead squats have shown up in 2/4. Push-ups, squat cleans, and row for calories have each been included only once.
The row was the only new movement seen last year. In 2012 and 2013 there were no new movements (unless you include switching from push press to shoulder-to-overhead). In light of these facts, it’s not likely we’ll see an influx of new movements this year, perhaps just one or two newcomers.
It has always been challenging to decide appropriate movements to include in the Open. There are quite a few considerations that must be taken into account. First, it’s important to choose movements that are straightforward to judge. It’s very difficult to develop simple and consistently-enforceable standards for certain movements. For example, in 2011 we saw that “snaking” in push-ups was big problem. We haven’t seen them since. Dips are problematic because they can be cheated by simply leaning over while keeping the hips high. Although we’ve seen some form of the squat each year, what constitutes “below parallel” can vary a lot among judges. This is a big reason for the inclusion of chest-to-bar pull-ups rather than regular pull-ups. They’re just easier to judge.
In addition, the equipment required to compete in the Open is a factor. In the early years of the Open, CrossFit Games Director Dave Castro was careful to avoid a lot of specialized equipment so as to ensure the competition remained as inclusive as possible. But, with the inclusion of Concept 2 rowers last year, all bets seem to be off. Movements like GHD sit-ups and rope climbs appear more possible than ever to make an appearance.
In previous years, a majority of the Open workouts have been classic couplets or triplets. For logistical convenience, they have been mostly AMRAPs, in the 5-20 minute range. There haven’t been any singlets since 2012, where we saw burpees and snatches by themselves. In 2014, we saw four couplets and one chipper (4+ movements). It was the first time we’ve seen a chipper-style workout (14.4) in the Open. In addition, we saw a pure “for time” workout for the first time ever (14.5). It had an average finish time of just under 20 minutes (99% finished under 30 minutes).
We may see more “for time” workouts this year, and I also expect to see another chipper. In fact, I wouldn’t be surprised if they push the time domain out a little farther for a workout.
Expect to see to a workout from a previous Open in 2015. We’ve seen a repeat workout in every Open since 2011. Each year the repeat has fallen during a different week in the Open. In 2012 it was the last workout. In 2013 it was the 3rd workout. In 2014 it was the first workout. Based on that pattern, it’s hard to predict where we will see it this year. Could we see our first 3-peat this year? If so, which workout is the best candidate for the 3-peat? Maybe 12.4/13.3?
You might be wondering why CrossFit repeats Open workouts each year. It’s not because they lack imagination (as they have been accused of on social media). It’s to provide a concrete data point for comparison over time. The same exact workout performed years apart gives us a true apples-to-apples comparison of human performance. There are now tens of thousands of athletes with multiyear test/re-test data points, which is an incredible benefit to themselves, as well as the fitness community as a whole. There is a lot to be learned by looking at this data over time (and you know we love data).
Here are the repeat workouts from previous Open years:
Complete as many rounds as possible in 10 mins of:
30 Double Unders
15 Power Snatches, 75/55 lbs
As many reps in 12 mins as you can of:
150 Wall Balls
90 Double Unders
As many reps in 7 mins as you can of:
3 Thrusters, 100/65 lbs
3 Chest-to-bar Pull-ups
6 Thrusters, 100/65 lbs
6 Chest-to-bar Pull-ups
9 Thrusters, 100/65 lbs
9 Chest-to-bar Pull-ups
(keep increasing 3 reps per round)
In the end, I (Anna) don’t feel like we will have too many more “new” movements, but I do feel they will tighten up the range of motion standards much like they did with the handstand push-ups last year. Be confident in your training up to this point, trust the programming, and have fun!
- Join us TONIGHT at Lucky Pie Pizza for our Open Kick Off Party. The party starts @ 7pm and will go on until we get kicked out. Come and support one of our members’ establishments and pump each other up for the upcoming competition! Where is Lucky Pie Pizza? Great question, here is the address:
- 1610 16th St, Denver, CO 80202
- Lost and Found will be dumped on Monday, so please check it before then!