The 2020 CrossFit Open is almost here!
The first Open workout (Open 20.1) will be announced on Thursday 10 October and we will be taking on 20.1 on Saturday 12 October, from approximately 9 am to noon. To make sure you are as prepared and informed as possible for all of the goodies the Open has in store, we have put together this EPIC blog, which will hopefully answer any and all questions you might have.
What will be programmed on Friday before the Open?
For the next five weeks, all of our Friday classes will be low intensity sessions, focused on Open Skills prep. We'll be reviewing the movements of the upcoming Open WOD, going through a warm-up that we recommend you do before the workout and finally, giving you a chance to practice your workout strategy.
These skills-focused sessions are excellent opportunities for you to remind yourself of the movements (if you're newer to CrossFit), test whether you should go for the Rx or Scaled division, or practice a few different strategies so that you can go into Saturday with a plan in place (and be prepared for when that plan falls apart!)
How will Saturday’s Open sessions work?
Our Open sessions on Saturdays will run very similarly to how we run our Throwdowns. Here's what you need to do, broken down in three simple steps...
1: Register for the 2020 CrossFit Open session on Team up, just like you would register for any regular CrossFit class. This session is free to all members, so it will not count towards your weekly class limits, but we need everyone to sign up to calculate how many heats we will need.
2: Sign up for your Heat. We will be e-mailing a link to sign up for your heat on Thursday evening / Friday morning. All you need to do is select the heat you would like, select whether you will be doing the Rx or Scaled version of the workout, and tick that you need a judge (If you are not registered for the Open, you do not need a judge). To take part in Saturday’s session, you must sign up for a heat. Please note, you will be judging the heat after yours, so make sure you can stick around.
3. Be on time. Make sure you show up in plenty of time to warm up before your heat (at least 15 minutes early)!
What if I can't make it on Saturday, can I still do the Open workout?
Athletes can do Open workouts in Open Gym and during our off-peak classes (8 am, 12.30 pm, 4.30 pm and 7.30 pm). Please note, classes will take priority over equipment and space, and doing an Open workout during a class is up to the coach's discretion. Travelling or on holiday during the Open? Drop in to a local box, do the Open WOD and meet some new CrossFitters!
What if I want to re-do an Open workout?
If you would like to re-do the Open workout, you are more than welcome to during Open Gym times. We only ask one thing... please be smart about re-doing Open WODs. Don't attempt a re-do the day after your first try (unless you had a serious equipment malfunction) and don't attempt a workout more than twice!
Open 20.1: Brasil Day!
It’s Carnival in October! Team Brasil will be hosting Open 20.1 with a special Brasilian post-WOD feels.
WORKOUT OF THE DAY
Push press: Build to a 5 rep max
32 x 20 seconds on, 10 seconds off:
Thrusters (42.5/30 kg)
Power cleans (42.5/30 kg)
*Perform all 8 intervals on one movement before moving to the next
*Pull-ups: Pick any style you like (strict, regular, chest-to-bar etc), but stick with it!
*Rx+: Perform power snatch instead of power clean