The 2019 CrossFit Open is starting at the end of this month and If you haven’t seen it already our GereLu was shared by the The CrossFit Games. The general consensus is that she’s one badass masters athlete.
The Open is a 5 Week competition and for the crazy few who have made their livelihood out of working out it can be a stepping stone to the CrossFit Games. We like to have fun with things so the past few years we’ve run an ‘Intramural Open’ where we turn the Open into an in-gym event that is scored based on overall team participation in the workouts. Last year we added a ‘Battle of the Sexes’ theme, which was a ton of fun and it will be returning….the Ladies are our defending champions.
Each week we will be doing a ‘Friday Night Lights’ event which will be primetime for the week’s workout...we will also be offering the workouts at other times but would like to encourage people to do the Friday night session if it works for them.
Since we will be running heats, judging workouts, and tracking team scores we are requiring that people sign-up to participate. As a new addition to this year we’re offering two options for registering (must already have an active membership):
Sign-up through games.crossfit.com and join CrossFit Strongtown...this is $20 and you’ll have access to the games site, be able to see yourself on the worldwide leader boards, and we’ll place you on one of our in-gym teams for the Battle of the Sexes.
Sign-up through PushPress...this is $10, you will not have access to the games site and will not be able to see your worldwide rankings, however you will still be placed on one of our in-gym teams for the ‘Battle of the Sexes’ and be able to do all the workouts and contribute towards the team scores.
WORKOUT OF THE DAY
Warm-up / Mini-Test: Upper Body Push
Tabata - 8 Rounds of 20” Work & 10” Rest
•Orange I = 7/4 (Men /Women)
•Ornage II = 9/5
Level Test: Upper Body Press
•3-3-3-3-3 (If unable to maintain Orange II)
•1-1-1-1-1 (If able to maintain Orange II)
• Athlete is testing strict Handstand Push-ups should do so during Press portion
8 Minute AMRAP:
• 12 Dumbbell Hang Clean & Jerk (50/35 lbs)
• 14 Box Jumps (24/20”)
• 24/18 Calorie Row
• Score = Total Rounds & Reps