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Fri 8/2 : Rego for The Open

By Scotty 0

Hey CrossFit SFS. Well we are only a few weeks away from The Open. Hoping many of you are going to jump on and register and get amongst it.
Rego here :

It is a great way of measuring yourself, and gives you that taste of what competition really feels like without having to leave your own gym.

From the week of the 19th Feb, we will be doing the Open WOD on the Saturday morning and then again on the Monday as needed.

Warm Up (5-15 mins):
With an empty barbell or broomstick:

  • 10 x Pause Air Squats
  • 10 x Clean Grip Deadlifts (use hook grip)
  • 5 x Clean Pull (shoulders only)
  • 5 x Clean High Pull
  • 5 x Muscle Clean
  • 5 x Pause Front Squats
  • 5 x Power Clean
  • 5 x Front Squats
  • 5 x Squat Clean
  • 5 x Press
  • 5 x Push Press
  • 5 x Push Jerk
  • 5 x Split Jerk

Strength/ Skill (15-35 mins):
Clean & Jerk
5 x 3

WOD (35-55 mins):
For time:
50 Kettlebell Swings (24/16kg)
10 Muscle Ups
40 Kettlebell Swings (24/16kg)
8 Muscle Ups
30 Kettlebell Swings (24/16kg)
6 Muscle Ups
20 Kettlebell Swings (24/16kg)
4 Muscle Ups
10 Kettlebell Swings (24/16kg)
2 Muscle Ups

Time cap: 17 mins

Scaling Options:
KB Swing: reduce weight, Russian Swing
Muscle Up: reduce reps to 5/4/3/2/1, Bar Muscle Up, jumping MU, banded MU (seated), Pull-up + ring dip (do all pull-ups then all ring dips), burpee pull-up (C2B, regular or jumping)

author: Scotty


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