The Open Is Coming (This Saturday!)

The Draft is done and Teams are now set for The Open/The Panda Cup. For the next three Saturdays, instead of class times you’ll see something like:

Heat One (Arrive 9:00 / Workout 9:40)
Heat Two (Arrive 9:20 / Workout 10:00)

*Times dependant on the workout length, which is announced at 8pm Irish Time each Thursday on Games.CrossFit.Com

You’ll see 4-6 spots available for each heat. One of the coaches will bring you through the warm up, heart rate prep, movement standards and assign your judge to you. They’ll then act as head judge for your heat and collect your score cards. In the above example Dave might be head judge for Heat One and Chris┬áhead judge for heat two.

What makes The Open so great is the sense of event we get from having official judges. But don’t let that scare you. They’re your team mates counting your reps and telling you what’s next so you don’t have to think. If you’re in a later heat please do arrive early and judge before you warm up, and if you’re in an early heat please stick around and judge after. This way everyone has a smooth day and enjoyable time!

Monday
Metcon
“Birds Aren’t Real”
2 Rounds
In a 4 Minute Window
15 Cal Row
12 Burpees
9 Toes to Bar
In a 4 Minute Window
15 Cal Ski
12 Burpees
9 Chest to Bar
In a 4 Minute Window
15 Cal Bike
12 Burpees
9 Handstand Push Ups

Aim
Sprint Pacing / Positivity

Mobility
Cactus Stretch

Tuesday
Strength
Back Squat
5-5-5-5-5

Core
4 Rounds
30 Seconds L-Sit
30 Seconds Rest
30 Seconds Dead Hang
30 Seconds Rest

Mobility
Diamond Frog Stretch

Wednesday
Metcon
“Deja Vu”
50 Wall Balls
50 Kettlebell Swings 24/16Kg
50 Burpee Box Jumps
50 Cal Row/Ski

Aim
Breath control / grit

Mobility
Couch Stretch

Thursday
Metcon
“Karma Police”
AMRAP 15
40 Double Unders
20 Single Dumbbell Box Step Overs
10 TTB/C2B/HSPU*

*Athletes pick which gymnastic skill they could benefit the most from

Aim
Skill Practice and Leg Balance / Humility

Mobility
Hurdler Stretch
Underneath Stretch

Friday
Structure
1A) Backwards Sled March
4 x 50′
1B) Kettlebell Front Rack & Suitcase Carry
4 x 50′

2A) Seated Sled Rope Pull
4 x 25′
2B) D-Ball “Keg” Carry
4 x 50′ Each Side

Aim
Core Strength & Joint Health

Mobility
Shoulder Extension Stretch

Saturday
CrossFit Open 22.1

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