CrossFit Open prep class
The CrossFit Open is a few weeks away! To help prepare you for the Open and some of the movements that you will see, we have set up a 3-week prep course leading up to the Open. The Open prep class is FREE and is available to everyone.
*** 6 and 7 p.m. classes will still be held. ***
Friday, Feb. 5 from 6:30-8:30 p.m.
• Muscle Up (bar and ring) – You should be able to do at least 3 chest-to-bar pull ups and 3 ring dips before considering a ring muscle up.
• Handstand pushups
• Open tester WOD
Friday, Feb. 12 from 6:30-8:30 p.m.
• Double unders
• Pull ups (kipping, butterfly, chest to bar)
• Toes to bar
• Open tester WOD
Friday, Feb. 19 from 6:30-8:30 p.m.
Snatch (muscle, hang, power, full)
Clean (hang, power, full)
Jerk (push, split)
Open tester WOD
Q: Do I have to attend the prep class to do the Open?
A: No. The prep class is just to get you familiar with some of the movements you will likely see in the Open.
Q: Who is this for?
A: This is for anyone — Essentials, Fitness, Performance — that wants some additional coaching to feel better prepared for the CrossFit Open.
Q: Will their be a scaled version of the tester WOD?
A: Yes. It will be the scaled movements used in the open. For example, instead of toes to bar it would be knees above waist. Instead of double unders it would be single unders.
Q: What if I can’t do some of the movements, like muscle ups, should I still come?
A: For the high skill movements like muscle ups or handstand pushups, if you have the capacity (3 chest to bar, 3 ring dips, hold a handstand for 60 seconds or more) then you should come.
Q: Do I have to stay the entire time?
A: Ideally, yes. You will get the full benefit by staying the whole time.
Q: If I workout earlier in the day — 6am, 9:30am, 12:30pm, 4pm, 5pm — should I still do the prep course?
A: You could do both, but it’s not advised. You will get a lot of repetitions in the prep course and will do a WOD, so you would run the risk of over training for the day if you did both.
Tentative schedule for Feb. 6
6:30 – 7:00 – muscle up technique, transition, strategy, knowing your capacity
7:00 – 7:10 – break
7:10 – 7:40 – Handstand push up technique, transition, strategy, knowing your capacity
7:40 – 7:50 – break
7:50 – 8:10 – prep the workout and set up
8:10 – 8:20 – tester WOD
8:20 – 8:30 – de-briefing of the WOD (how did you feel, what worked, what didn’t, what can you do differently.)