For those that are not familiar with the CrossFit “Process”, The Open is the first qualifier that athletes do to make it to the Games (what you see on TV). The Open is for any and everyone. There is a variety of categories to compete in too. I personally like The Open. It brings a community together and it makes for fun evenings, however the only downside, is it can be a stressful 5 consecutive week, but all depending on your goals. The Open is such a “deal” that even if you don’t crossfit you might know what the workouts are and/or can understand what is going on when an athlete is competing. My in home clients are some of these people. They know all about the open, so during Open Season when I go to their house for workouts, I like to modify the Open WODs to fit them and our environment (in home with kettlebells) and their abilities. Here is what we did this year. On the left is what CrossFit programmed, the right is how we modified (again based on environment and ability).
CrossFit
In Home Athletes
17.1
For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Time cap: 20 minutes
17.1
10 DB Snatches = DBS
15 sprawl step Jumps = SSJ
20 DB Snatches
15 SSJ
30 DB S
15 SSJ
40 DBS
15 SSJ
50 DBS
15 SSJ
*20min Cap
17.2
Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men use 50-lb. dumbbells
17.2
12min
2x
Down & Back lunges with weight(s) in Front Rack
16 Toes To Bell
8 Dual KB Clean
2x
Down & Back lunges with weight(s) in Front Rack
16 KBS
16 Dips
8 Dual KB Clean
17.3
3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185 lb. *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches, 225 lb. *Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches, 245 lb. Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch 265 lb. *If all reps are completed, time cap extends by 4 minutes.17.3
8mins CAP
3rds
6 DKB Rows
6/6 Snatches
3rds
7 DKB Rows
5/5 Snatches
8mins CAP
By 12mins
3rds
8 DKB Rows
4/4 Snatches
3rds
9 DKB Rows
3/3 Snatches
17.4
Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225 lb. 55 wall-ball shots, 20-lb. ball to 10-ft. target 55-calorie row 55 handstand push-ups17.4
(AMRAP 13min)
55 DKB DL
55 goblet squats (wall ball)
55 DKB Row
55 shldr to OH
17.5
10 rounds for time of: 9 thrusters, 95 lb. 35 double-unders17.5
10rds – 25min Cap
9 KB Thrusters
35 Line Hops
