CrossFit Open 2015

You can now register for the Open. More than 209,000 people participated in the Open last year, and this year the worldwide competition will be even broader and more inclusive. Scaled versions of the Open workouts will make their debut, as well as a new Teenage Division for athletes 14-17 years old.

The first Open workout will be released on Thursday, Feb. 26. As in previous years, the Open will be a five-week competition with one new workout per week. The week’s workout will be released each Thursday at 5 p.m. PT, and competitors will have four days to complete the workout and log their score on the Games site. Score submissions will be due before 5 p.m. PT on the Monday following the workout’s release.

The Open Feb. 26 - March 30, 2015
15.1: Feb. 26 - March 2
15.2: March 5 - 9
15.3: March 12 -16
15.4: March 19 - 23
15.5: March 26 - 30

 Flux School of Human Movement is a registered affiliate for the Open. Make sure to select Flux as your affiliate when signing up of the Open!

Saturday, January 31, 2015

A.(power)snatch
 Much like the clean and jerk ladder.
In the first minute, do 5 reps at 50%, then go up with each set. 50%, 60%, 70%, 75%, 80%, 85%, until failure.

Beginner: hang power snatch x 5 reps x 5 sets (go up in weight with each set).

B. Burpees x 40
    KB Snatch x 40 35/55 lbs (20 per arm, but not alternating).
    Push Press x 40 75/115 lbs

Sunday, February 1, 2015

WARM UP
After joint prep I want handstand shoulder opener. Reach butt for wall x 10 reps x 3 sets

A. 5 minute AMRAP
20 double unders 20/24"
10 KB Swings 35/55 lbs

Rest 5 minutes

B. 5 minute AMRAP
     Toes to Bar x 10
     Goblet squats x 20  25/45 lbs

Rest 5 minutes

C. 5 minute AMRAP
    legless Rope Climb x 1 rep
    push ups x 10 reps

D1. Powell raises x 8 reps x 3 sets
D2. trap 3 stick raises x 10 reps plus 10 sec hold. x 3 sets