What to expect during the CrossFit Open!

Most of us have heard of the CrossFit Games, a competition that airs on ESPN. There is a long road to get to the CrossFit Games, and it starts with the CrossFit Open. The Open is an online competition that takes place at every CrossFit affiliate across the globe. The top 48 men and top 48 women within each region go on to compete against each other at the CrossFit Regionals. Regionals are the playoffs for the sport of CrossFit. The top 3 women and top 3 men from each region are then invited to Carson California to compete in the CrossFit Games. 

The CrossFIt Open is just around the corner, and for many of us the goal of completing all the WODs as prescribed is now quickly becoming a reality. So what should you expect during the 5 week CrossFit Open? Well, the unknown and unknowable of course, but let’s go over what we know. 

There will be five workouts that will test all domains of fitness and capacity. All of the WODs will most likely be AMRAPs. Why, because its easy to quantify work completed. 

The weights will range from “rather light” to a bit heavier than normal prescribed loads. For instance, a normal power clean on many CrossFit WODs hovers around the 135/95 pound ballpark. Now in the open you may see 145-155 pounds loaded on the bar for men. In 2011 the max load on the bar was 165 pounds for men and 110 for ladies.

Based on the last 2 years, we will likely see at least one repeat WOD from previous open years. We can also expect snatches, as there have always been snatches is some capacity. 

Standards are higher, range of motion is upheld

2011

11.1 – 10 minutes
30 Double Unders
15 Power Snatches 75/55

11.2 – 15 Minutes
9 Deadlifts 155/ 100lb
12 Push Ups
15 Box Jumps 24”/20”

11.3 – 5 Minutes
Squat Clean and Jerk 165/ 110

11.4 – 10 Minutes
60 Bar Facing Burpees
30 Overhead Squats 120/ 90 10 Muscle Ups

11.5 – 20 Minutes
5 Power Cleans 145/ 100lbs 10 Toes to Bar
15 Wall Balls 20/ 14

11.6 – 7 Minutes
3/6/9/12 and so on
Thrusters 100 / 70 Chest to Bar Pull Ups

 

2012

12.1– 7 minutes Max Burpees

12.2 – 10 minutes
30 Snatches 75/45
30 Snatches 135/ 95
30 Snatches 165/105
30 Snatches 210/120

12.3 – 18 minutes
15 Box Jumps 24”/20”
12 Shoulder to Overhead 115/75
9 Toes to Bar

12.4 – 12 minutes
150 Wall Balls
90 Double Unders
30 Muscle Ups

12.5 – 7 Minutes
3,6,9,12 and so on
Thrusters
Chest to Bar Pull Ups

 

 

 

2013

13.1 – 17 minutes
40 Burpees
30 Snatches 75/55
30 Burpees
30 Snatches 135/ 95
20 Burpees
30 Snatches 165/ 105
10 Burpees

13.2 – 10 minutes 
5 Shoulder to overhead 115/75 
10 Deadlifts 
15 Box Jumps 24”/20”

13.3 -12 minutes
150 Wall Balls
90 Double Unders
30 Muscle Ups

13.4 – 7 Minutes
3,6,9,12 and so on
Clean and Jerks 135/95
Toes to Bar

13.5 – 4 Minutes
15 Thrusters 100/70
15 Chest to bar Pull Ups