Wednesday 160106


Registration for the CrossFit Games Open begins in nine days. The CF Open starts on February 25th!!

STAGE 1: The Open

Five Weeks | Feb. 25 – March 28, 2016
16.1: Feb. 25 – 29
16.2: March 3 – 7
16.3: March 10 – 14
16.4 March 17 – 21
16.5 March 24 – 28

Registration for the Open begins Jan. 14, 2016.

More than 272,000 people from around the globe competed in the Open last year. As the largest CrossFit community event of the season, the Open ties together athletes from within the same gym to those in their broader city, country and world.

For five weeks, you—and the hundreds of thousands of other people who signed up—are at the whim of the Director of the Games Dave Castro, taking on workouts that may push you to learn a new skill, improve the skills you already have or go into a darker place than you’ve ever been before.

The Open welcomes anyone 14 to 100 years old. (We’ll take any centenarians, too.) All you need to do is sign up, and enter a score each week. You can complete the workouts at a participating CrossFit affiliate in front of a judge, or film your performance from anywhere you want and submit a link as proof.

To make the Open even more accessible, we introduced a scaled option in 2015. Each time a workout is released, athletes will be given two versions: Rx’d and Scaled. The Scaled-workout option is designed to be accessible to the majority of people who attend CrossFit affiliates. If you do CrossFit, there’s a very high chance you can do the Open, too.

Workouts are released each week on Thursday at 5 p.m. PT, and athletes have four days or 96 hours to complete the workout and submit their score. Scores are due before 5 p.m. PT that Monday.

The fittest athletes will advance to the next stage of the season.

Dynamic Warm-Up – Mobility
Prepare for..

Strength: Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets. 

For time:
25 Wall Ball Shots 30/20, 20/14, 14/10
Run 400 Meters
20 Wall Ball Shots 30/20, 20/14, 14/10
Run 400 Meters
15 Wall Ball Shots 30/20, 20/14, 14/10
Run 400 Meters
10 Wall Ball Shots 30/20, 20/14, 14/10
It’s not required, but it should be considered implied that the wall ball shots should be unbroken for each set. If weather doesn’t permit running, you have two good options: Substitute a 400m row if you’re 175 lbs or less and a 500m row if you’re over 175 lbs.

*Scale weight, movements and reps as needed for progression and smooth unbroken speed through wall balls. Ask your coach for help.


Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:
B.Five rounds for time of:
30 Double-Unders
15 Kettlebell Swings (32/24 kg)

C. Three sets, not for time, of:
Banded Good Mornings x 8 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8 reps @ 2012
Rest 45 seconds

*Optional Additional Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours.

Four sets for Max Calories of:
3 Minutes of Assault Bike
Rest 60 seconds
90 Seconds of Hip Flexor/Quad Stretch (tighter side)
90 Seconds of Hip Flexor/Quad Stretch (other side)
Rest 60 seconds


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