For 2014, we’ll be performing The Open workouts each Saturday. For those that are new, CrossFit is a sport as well as an exercise methodology. Each year, the sport of fitness kicks off with The Open, five weeks featuring one workout each week to be performed at your local CrossFit. These workouts are announced each Friday morning at 1am (or late Thursday evening if you’re a night owl).

There’ll be an S&C version of the workout each Saturday as well.

Taking part in The Open, either as your regular Saturday workout or officially, is a great way to objectively monitor your progress, and gives adds gravitas to your training. As always, we’re keen to stress that really you’re only competing against yourself. All you’ve got to do is your best on that day. That’s all you can ask of yourself.

For those officially competing in The Open, if you cannot make a Saturday or Sunday class please email colm@crossfit.ie to arrange a time to be judged.

Monday
Gymnastics Warm Up
Muscle Ups (rest 30-90 seconds)
OR
5 x 3 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds

*Note: These do not have to be strict muscle ups

Skill

12 minutes to establish a 1RM Hang Snatch (just above the knee)

Conditioning

5 rounds of:

1:00 Max Effort Wall Balls 20/14#
1:00 Max Effort Target Burpees
1:00 Rest

Tuesday
Gymnastics Warm Up
8 minutes, alternating:
Weighted Pull Ups
Strict Toes to Bar

Strength
High Bar Back Squat: 4X3@90% – quick up and down with no pause every set, rest 90 sec.

Conditioning

For time:

50 Double Unders
10 Handstand Push Ups
10 Hang Power Cleans 70Kg/45Kg
50 Double Unders
20 Handstand Push Ups
10 Hang Power Cleans
50 Double Unders
30 Handstand Push Ups
10 Hang Power Cleans

Wednesday
Gymnastics Warm Up
8 minutes, alternating:
Chest to Bar Pull Ups
Wall Walks

Skill

12 minutes to establish a 1RM Hang Clean (just above the knee) and Jerk

Conditioning

7 minute Ladder of:
3 Toes to Bar
3 Thrusters 45Kg/30Kg
6 Toes to Bar
6 Thrusters 45Kg/30Kg
9/9
12/12…

Friday
Gymnastics Warm Up
8 minutes, alternating:
Ring Rows
Hollow Holds

Strength

Back Squat: 4X5@80%,­ quick up and down with no pause every set – rest 2:00

Conditioning
4 x 200m, rest 90 seconds.

Aim to have the last run the fastest.

Saturday
TBA