All posts by bigshepp

The 2020 Open starts 10 Oct



2020 Open

The 2020 Open The CrossFit Games Open is the largest fitness competition on Earth. In six weeks, athletes around the world will compete for national championships, rise to unknown challenges for the first time, and celebrate their achievements with a worldwide community, inclusive of all ages and abilities. Registration for the 2020 CrossFit Open is now live. Claim your spot on the leaderboard and prepare for five weeks of fierce and friendly competition against yourself and the global CrossFit community

Tuesday, 8 Oct 2019

Tempo Deadlift
5 Sets of 1
Tempo: 6 Seconds Up, 6 Seconds Down

Build to a moderate, and not to exceed 55%. Rest as needed between sets.

Conditioning
“Breakfast Club”
5 Rounds of AMRAP 1:30:
25 Double Unders, 6 Deadlifts (225/155#) (102.5/70kg)
25 Double Unders, Max Strict HSPU in Time Remaining
Rest 30 Seconds Between Rounds.

Bike Recovery
20 Minute Recovery Effort*
*On the 5:00, 10:00, and 15:00:
20 GHD Sit-ups
20 Hip Extensions

Monday, 7 Oct 2019

Back Squat
5 Repetitions
4 Repetitions
3 Repetitions
1 Repetition
1 Repetition
1 Repetition

Aim here is to keep the rest to 2:00 or less, as we build to moderate loads. Not to exceed 90% on the final rep of the squat.

Recovery Conditioning
“Rug Mouse”
20 Minute Assault Bike*
*On the 0:00, 4:00, 8:00, 12:00 and 16:00:
8 Chest to Bar Pull-ups
8 Burpee Box Jump Overs (24/20)
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)

Friday, 4 Oct 2019

“BFF”
AMRAP 20:
100 Double Unders
50 Wallballs (20/14)
40 Calorie Row
30 Alternating Dumbbell Power Snatches (50/35)
20 Toes to Bar
10 Bar Muscle-ups

Kilos: 22.5/15

Capacity Builder
On the Minute x 10:
8 Barbell-Facing Burpees

Wednesday, 2 Oct 2019

Conditioning
“Miracle-Gro”
5 Rounds:
200 Meter Run
15/12 Calorie Assault Bike
12 Strict Handstand Push-ups

Front Squat
On the 1:30 x 6:
1 Pausing Front Squat
1 Front Squat

Capacity Builder
On the 3 Minutes x 3 Rounds:
7-5-3
Back Squat
Push Jerk
Thruster
Barbell: 50% of 1RM Clean and Jerk

Tuesday, 1 Oct 2019

Clean Positioning
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 2 Pausing Deficit Clean Pulls (3″ Riser)
Minute 2: 50′ Handstand Walk

Power Clean
On the 1:30 x 6 Sets:
1 Clean Pull
1 Power Clean
1 Low Hang Power Clean

Conditioning
“Ecod”
3 x AMRAP 4, resting 4:00 between:
15 Burpee Box Jump Overs (24″/20″)
21 Power Cleans
27/21 Calorie Row

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

Wednesday, 25 Sept 2019

Front Squat
On the 2:00 x 5 Sets:
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
Set 4: 4 Reps
Set 5: 6 Reps

Conditioning
“Workaholic”
3 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups
… Directly Into:
3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)

Kilos: Dumbbell: 22.5/15, Barbell: 43/29

Skill Conditioning
3 Giant Sets:
100′ Single Dumbbell Overhead Walking Lunge
25 Hip Extensions
12 Single Dumbbell Box Step-ups (24/20)
Rest 2 Minutes Between Sets

Tuesday, 24 Sept 2019

“Pineapple Express” Part #A (On the 0:00):
For Time (12 Minute Cap):
50/35 Calorie Assault Bike
50 Strict Handstand Push-ups

“Pineapple Express” Part #B (On the 15:00):
For Time (12 Minute Cap):
35 GHD Sit-ups
100′ Handstand Walk
25 GHD Sit-ups
75′ Handstand Walk
15 GHD Sit-ups
50′ Handstand Walk

“Pineapple Express” Part #C (On the 35:00):
3 Rounds For Time:
400 Meter Run
21 Lateral Bar Burpees

23 Sept 2019

Capacity Builder
5 Sets, Not for Time:
40 Unbroken Double-Unders
40% Unbroken Ring Muscle-ups

Power Snatch Complex
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

Conditioning
“Bartender”
5 Rounds:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 115/85

Friday, 20 Sept 2019

Snatch Technique
On the 1:30 x 5 Sets:
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch High Pull
1 Squat Snatch

Gymnastic Complex + Snatch
On the 1:30 x 7 Sets:
3 Toes to Bar
2 Bar Muscle-ups
1 Hang Squat Snatch
1 Squat Snatch

HSPU Stamina
4 Supersets:
15 Weighted AbMat Sit-Ups
Max Strict Handstand Push-ups
Rest 1:30 Between Sets.

Conditioning
“Air Conditioning”
On the 5:00 x 4 Rounds:
20 Double Dumbbell Deadlifts (70’s/50’s)
20 Wallballs (20/14)
20/15 Calorie Row

Kilos: Dumbbells: 30’s/22.5’s, Wallball: 9/6