The CrossFit Open

CrossFit Open

What is the CrossFit Open?

From Games.CrossFit.com:

“Where grassroots meets greatness: Compete with hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, your affiliate family, fitness, or to reach regionals and fight for a chance to make it to the 2017 Reebok CrossFit Games.

The Games season is broken up into three stages. The first stage is the Open. This five-week, five-workout competition is held in the winter in CrossFit affiliates and garage gyms around the world. Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores. Anyone who's at least 14 years old can sign up, and join in the first stage of the CrossFit Games season.

The top athletes from each of the 17 regions qualify for the second stage of the competition—regionals. The regionals are live, three-day competitions that are held in May. The top athletes from two or three regions combine, and compete for the five qualifying spots for the CrossFit Games .

The season culminates in the 2017 Reebok CrossFit Games. At this point in the season, the field has been whittled down from hundreds of thousands of athletes in the Open to the world's fittest 40 men, 40 women, 40 teams, 80 teenagers, and 240 masters. The CrossFit Games rank the world's fittest, and determine who is the Fittest on Earth.

A key element to a fair test of fitness is the unknown and unknowable. Athletes cannot train for what they do not know. At each CrossFit Games, the athletes engage in a series of challenges unknown to them until right before the competition. The combination of highly trained athletes and unknown events makes for an explosive mix.”


 

When is the CrossFit Open?

The online Open competition spans five weeks.  Workouts are announced Thursdays at 7:00 PM CST as CrossFit broadcasts the weekly Open workout announcement live on Facebook or YouTube.  After the weekly workout is announced, some of the world’s best CrossFitters compete against each other in the workout during the broadcast.  Open participants then have until Monday night to perform and video their workout with a judge and submit their scores online.

The first of five Open workouts is announced Thursday night, February 22, 2018.   Each additional workout will be announced the subsequent Thursday nights.

What types of work-outs are in the CrossFit Open?

At CrossFit City Limits, our programming is designed to be CrossFit with a strength bias.  As such, our typical workouts seen in classes will be very similar to the Open workouts that are announced.  You have likely done previous Open workouts in classes without even knowing it.  You can find archived workouts at Games.CrossFit.com.  

How to Participate at CrossFit City Limits

Friday Nights at 6:30 PM - Come, strategize, work on skills, help by judging someone, or perform the latest Open Workout and get judged.

Mondays in Class - Monday's workouts will be the Open Workouts announced the previous Thursday.  They may be an opportunity to get judged in class, but if you are submitting scores officially, you need to be sure to schedule a fellow member or a coach to be your judge.   

There are a number of ways to participate in the Open and choosing the right one is crucial to making the Open experience enjoyable.  99% of us do not have ambitions to compete in high-level CrossFit competitions, so I’ll start by speaking to the majority of us.  So, for 99% of us, we will not be registering for the official online open and we will simply be participating in the Open by completing the workouts each week in regular classes.  We will do this without submitting our scores online and therefore do not need a judge or to video our workouts.  We can still use the world-wide, online leaderboard if we want to see how we did relative to the world-wide community on particular work-outs, just our name will not be part of the leaderboard.  The Open workouts are a great time, even for us non-competitors, to put ourselves in competition mode.  There will be a lot of excitement and talk about the Open workouts at the gym and on social media and can provide a fun experience of planning optimal strategy for a workout, putting 100% effort into a workout, and dealing with the nerves that come along with treating a workout like it means more than a regular day in class.  Done correctly, this is a great time to test your fitness, do something that gets you a little out of your comfort zone, and get some baselines on workouts we will likely do again in the future.  Additionally, if you are not interested in this at all, it won’t matter because you can also treat the workouts like just another day in class.    

At CrossFit City Limits, we will be performing the Open Workouts the following Monday in classes after they are announced.

Our programming at CFCL is designed to peak for the Open. As such, we are starting our last macrocycle in preparation for the Open, so it will be a great time to set some new PRs and really challenge ourselves.

If you want to register and are interested in seeing your name on the worldwide on-line Open leader board, you can complete the workouts anytime during open gym and there are a few things for which you need to plan:

1.     Athletes must have their score confirmed either by performing the workout under the observation of a judge, or by uploading a video of their workout to the CrossFit Games website.  Depending on the work-out there may be an opportunity in class for this, but if you are completing your work-outs in open gym, you will need to schedule a coach or another judge to assist you or film your work-out to have online judges validate your score.  

2.      It is the sole responsibility of the athlete to ensure the timely and successful submission of their workout scores or videos online by the following Monday at 7 PM. Submissions that are incomplete (missing information such as the complete score, the affiliate name, the judge’s name or containing video links that
do not work, etc.), will not be accepted online.

3.      Each work-out will have a score sheets. Athletes will need to ensure their score sheet is filled out and submitted to Kyle's desk by 7 PM on Monday night with all information included.  

4.     Any athlete who qualifies for regionals is required to have used a registered judge (that is, a judge who passed the online Judges Course during their Open workouts. If no registered judge is available to this athlete during an Open workout, the athlete must submit a video of this workout for judging and score validation. Furthermore, any athlete who qualifies for regionals must have all of their Open workouts videotaped and kept on file. These videos may be requested for review by CrossFit Inc. at any time. At least one video will be reviewed by CrossFit Games staff prior to sending out regional invitations. https://games.crossfit.com/rules/open

Standards and video Submissions must be up to the CrossFit movement standards.  Ever year there is controversy about movements and videos submitted.  The controversial videos not only tarnish the name of the athlete, but also the gym who verified the video.  It is extremely important that CrossFit City Limits’ reputation is maintained, so it is possible for your video to be denied if it does not follow the video standards exactly.

CFCL coaches make for tremendous judges and can be available to judge your work-outs.   If you would like a CFCL coach to judge your work-out, please email the gym, so we can get you in contact with a coach to schedule a time.  The judging fee will be $15 plus $1 per work-out minute.  The fee for a 7-minute AMRAP would be $15 + $7 = $22.

In which Division should I participate?

There are gender divisions and different age groups.  Within each of these are RX and Scaled.  If you are submitting your scores officially online, you may choose RX or Scaled depending on the work-out.  You can mix and match, but all Scaled scores will be placed below RX scores for each work-out on the World-wide Leaderboard.  There is additionally a World-wide Scaled Leaderbaord if you are completing every work-out scaled.  If you are part of the 99% who are just participating for fun and not submitting scores online, you can further scale and modify work-out to fit your fitness level and goals.

The RX division uses weights and movements typically included in our regular work-outs at CrossFit City Limits.   

Movements Historically Required for each Division

Rx’ed

1.              Double Unders

2.              Handstand Push-ups

3.              Muscle ups (Bar and Ring)

4.              Chest-to-bar Pull-ups

5.              Toes-to-bars

6.              Squat Snatches and Power Snatches

7.              Squat Cleans and Power Cleans

8.              Push Press, Push Jerk, Split Jerk, Shoulder-to-overhead

9.              Clean and Jerk/Ground-to-overhead

10.           Overhead Squat

11.           Wallballs

12.           Thrusters

13.           Deadlift

14.           Box Jump

15.           Burpees

16.           Row

17.           Shoulder to Overhead

18.           Dumbbell Snatches

19.           Burpee Box Jump-overs

20.           Dumbbell Cleans

21.           Dumbbell Lunges

22.           OH Lunges

Scaled

1.              Overhead Squats

2.              Squat Snatches and Power Snatches

3.              Squat Cleans and Power Cleans

4.              Push Press, Push Jerk, Split Jerk, Shoulder-to-overhead

5.              Clean and Jerk/Ground-to-overhead

6.              Jumping Chest-to-bar Pull-ups

7.              Jumping Pull-ups

8.              Thrusters

9.              Single Unders

10.           Hand Release Push-ups

11.           Row

12.           Wallballs

13.           Deadlifts

14.           Hanging Knee Raises

15.           Dumbbell Lunges

16.           Dumbbell power cleans

17.           Dumbbell snatch

18.           Burpee box jump-overs

CrossFit Open Macrocycle

The workouts you complete in class are far from random.  There is very specific periodization and methods used to develop our overall fitness.  The coaches at CrossFit City Limits have a ton of experience with proven results creating workout programs that fit the goals and needs of our members.  Below is some insight into what the next three months of workouts will look like.  

The week of November 20th starts our CrossFit Open (See: What is the CrossFit Open?) macrocycle allowing us to build and peak for the CrossFit Open workouts in late February.  This macrocycle is built with 2 preparation mesocycles and 1 pre-competition mesocycle allowing maximal results with our time in the gym.  As we continue to work on skills, we will also build bodies, create efficiency using our bodies, and peak for a specific date.

Preparation Mesocycle 1/2: Build.  This is a month of higher volume workouts meant to bias building bigger muscle fibers and muscle endurance.  Look for bigger sets and more reps.

Preparation Mesocycle 2/2:  Learn to Use.  This is a month of slightly less volume workouts meant to build on the previous preparation mesocycle and develop strength with our bigger muscle fibers.  Look for sets with heavier weights that build linearly from the previous week.

Pre-competition Mesocycle 1/1: Peak.  This is a lower volume, higher intensity month designed for us to take advantage of recovery and supercompensation to be at our best for the Open workouts.  We will start to move towards maximal strength and then back off with speed work to allow our bodies to be ready for a slew of personal records late February and early March.  Look for 1 RM’s early and more Olympic-style weightlifting for speed and power leading up to the start of the Open.

In addition to the focus on peaking our overall fitness and strength gains, skills mini-cycles will be implemented to ensure adequate practice and development of the more complex movements that have been historically required in the RX division of the Open workouts.  These skills include: Handstand Push-ups, Handstand Walking, Chest-to-bar Pull-ups, Toes-to-bars, Muscle-ups, Double Unders, Squat Snatches, Squat Cleans, and Split Jerks.   Look for skill sessions that build off each other for 3-4 weeks at a time.

Enjoy!

Kyle

Blake Holman

CrossFit City Limits, 6613 North Lamar Boulevard, Austin, TX, 78752