2020 CrossFit Open
The Open begins October 10th! Once a week for 5 weeks CrossFit will release a workout and you will have 5 days to perform the workout and submit your score. We encourage everyone to officially sign up on the CrossFit Games website. For those of you who don’t want to give HQ $20, we will still be doing a friendly intra-gym competition. This year the AM crew will be pitted against the PM crew. Remember, its all for fun, just another way to bring the community together! More info on the open here:
MONDAY, SEP 23
STRENGTH
15 minutes:
Deadlift, build to a heavy double
METCON
AMRAP 15:
70m sled push (4/3)
5-10-15-20-25-30…
Pull-ups
Workout flow:
70m sled push
5 pull-ups
70m sled push
10 pull-ups
70m sled push
15 pull-ups
…
TUESDAY, SEP 24
STRENGTH
Every 1:30 x 7:
3 thrusters
From floor. Build to a heavy set.
METCON
For time:
75 double unders
30 DB thrusters (2 x 35/25)
75 double unders
20 DB thrusters (2 x 50/35)
75 double unders
10 DB thrusters (2 x 70/50)
If we have multiple people using the 70# DBs, be nice a share during that last set! When scaling, still select increasing weights for each set of DB thrusters.
WEDNESDAY, SEP 25
SKILL
Warm-up and practice for handstand push-ups!
METCON
4 rounds:
400m run
14 handstand push-ups
70m farmer’s carry (2 x 70/53)
Rx+ First 7 HSPU strict (each set)
Scaling options:
If you can do HSPU but 14 is a lot, reduce the number of HSPU reps to something reasonable for you. Scale to box HSPU, or regular push-ups as needed.
THURSDAY, SEP 26
STRENGTH
Back Squat
6 Reps @ 67%
3 Reps @ 72%
6 Reps @ 67%
3 Reps @ 77%
6 Reps @ 67%
3 Reps @ 82%
Back squat waves week 2, a little heavier than last week (compare to 9/18/19)
METCON
AMRAP 12:
40 KB swings, American (53/35)
40 wall balls (20/14)
*EMOM (including 0:00), 4 burpees
FRIDAY, SEP 27
METCON
EMOM 24:
Min 1 – 15/12 cal row
Min 2 – 12 toes-to-bar
Min 3 – Max cals on bike
Min 4 – Rest
Score is total number of calories biked (recommend writing down cals biked during each rest minute). Stagger start time so that everyone can perform the workout in order.
Adjust the rowing and TTB reps as needed to ensure you can finish within the one minute window with some transition time to spare. Experiment with a pace on the bike that allows you to recover during the rest period and complete the work in the other rounds.