Get Ready to Rumble… in less than 2 months.

The worldwide Reebok CrossFit Games Open starts on February 26th. For those of you who have no clue what it is, it’s, well, kind of a big deal in the CrossFit world.

Last year, 209,000 people competed in the Open, which acts as the first round of the selection process that will eventually crown the World’s Fittest Man and Woman at the CrossFit Games. It involves one workout each week for five consecutive weeks. The people with the top scores from the open will advance to the next round – Regionals – and the top people at Regionals will compete at the CrossFit Games.

This year, you have to be in the top 20 in your region (our region is Canada West) in order to advance to Regionals, so competition is beyond stiff!!

BUT for most people it’s not about Regionals or the Games. The Open is an all-inclusive competition open to everyone and anyone. There is a new scaled division this year, so it really will allow anyone to compete!

Even if you’re not what you consider an “athlete,” the Open is a great opportunity to put yourself out there and push yourself. Not everyday is a test day. Not everyday should be the most intense workout of your life. But now and again, it’s good to test yourself to see how much you’ve improved. That’s what the Open’s about. Nobody gives a shit how you do, but when you commit to competing you end up working harder than you otherwise would, and more often than not people surprise themselves and do things they didn’t know they were capable of during the 5-week Open competition.

We’re a ways a way from the Open still, but we’re using this next 6 weeks to get you primed and ready! This means we’re working to improve your cardiovasculcar endurance and stamina with relatively simple, non-technical movements (the kind of things that show up in the Open). Pay close attention to your pacing. This will be key when you hit the Open workouts.

Enjoy!

Thursday

Warm-up: (10 minutes)

Log 2 minutes in an active, reverse grip if possible, deadhang hold
10 second push up
12/12 Bottom-up KB press
10 second push up
20 Face Pulls
10 second push-up

Skill: (12 minutes)

6 x 3 kipping HSPU (deficit if you can)

or

6 x 6 pike push-ups

Strength (15 minutes)

6 x 3 Jerk

Conditioning:

8 min to perform:

750m row
25 burpee box jumps
max double unders with remaining time

***Finisher if you want to stick around for 5 minutes:

25-20-15 Unbroken Wall Balls (rest as needed)