The CrossFit Open
It’s getting to that time of year again as the 2023 CrossFit Open is almost here. For many of you, you may never have heard of The Open before so let’s get you up to speed.
Officially, the CrossFit Open is the first qualifying stage of the CrossFit Games.
Now as cool as that sounds, you might be asking yourself “Why take part if I’m not trying to make it to the CrossFit Games?”
We get it, most of us are only going to make the games by purchasing a spectator ticket (we still believe in you though). However, the Open is a chance for you to really test yourself and set some benchmarks for your fitness. It’s open to all ages and levels of fitness. We have used the Open for years as a chance to push our members and build a strong sense of camaraderie within the gym community. There is no better feeling than giving it your absolute all in a workout and having people cheer you on throughout.
There are plenty of options if you decide to officially register for the open, so don’t be worried if you’re unsure if you’ve got all the CrossFit moves down. There are both RX and scaled categories (as well as a number of others), so plenty of choices to suit all ages and abilities. You can register directly through the https://games.crossfit.com/ website, the signup fee is $20. By signing up you will be able to track your scores on various leaderboards including our very own CrossFit East Kilbride (BaseFitness & CrossFit) and a wider one including CrossFit participants from all over the world. If you don’t wish to sign up that’s totally fine as well, you can still perform the workouts in the gym alongside everyone else and have a great time doing so.
How is the The Open going to work at BaseFitness?
It’ll all kick off on Feb 16th and will run for 3 weeks. Each Thursday evening (at 8pm GMT) a workout will be released. This must be completed that weekend with your score submitted by Monday evening at the latest (if you have signed up online) in time for the coaches to verify your score.
We will be running the Open workout on Friday at the normal WOD times! Except on Friday evening when we will be hosting our Friday night lights.
From 5pm onwards – FRIDAY NIGHT LIGHTS!! Anyone who would like to get involved and try an Open Workout is welcome along. Judges will be on standby to cheer you on and record your score.
Like last year we want Friday night to be a lot of fun, it’s not about serious scores or where you are on the leaderboard. Instead look forward to coming in, throwing down and spending a bit of time with some like-minded people. You can’t beat the support and atmosphere during the open!
We will open up bookings on teamup so you can pick a time slot and get booked in to perform the workout. Now you’ll need to bear with us a bit as we don’t actually find the workout out until you do, so booking slots won’t be open until Thursday night/Friday morning. Anyone wishing to take part in the open can do so without it using any of your monthly class quota.
So there you have it, hopefully that makes sense and you are pumped up for the upcoming Open!
We think it’s going to be a blast and look forward to throwing down with all of you throughout Feb.
Still have some questions? Drop us a message or ask one of the coaches and they will be happy to help.
Monday
Classic CrossFit
A)
8 Min EMOM
Strict pull ups or kip/butterfly
Add 1 more rep to what you managed on the 12 min EMOM
B) 12 min AMRAP
15 Deadlift 50/35
12 burpees over the bar
9 Push Press
Base Strength
A) Bench Press: 72.5% x 8, 77.5% x 6, 82.5% x 4 or more
B) Alternate Med Ball Push-ups: 2 x max reps
C1) DB bent over rows 3 x 12 reps
C2) Lying DB tricep extensions 3 x 12 reps
D1) Reverse Flyes 3 x 12
D2) Zottman Curls: 3 x 12
Tuesday
Heavy Day
A) 5 x 5 pause back squat
add 2.5-5kg from last week
Every 2.5mins
B) Every 2 mins x 3
8-10 bulgarian split squats each side
Split Carry (1 db OH, 1 in farmers)
45 sec weighted glute bridges
Base Conditioning
Every 2 mins – Alternate
A – 30 sec max down ups
B – 45 sec max kcals
x 10 rounds of each
Wednesday
Olympic Lifting
A)
Build to moderate
1 snatch pull
2 hang power snatch
B)
2min on/off
10 hang power snatch
remaining time max ski
x5
Base Strength
A) Kneeling Jumps or Squat jumps 3 x 5 reps
B) Deadlift 72.5% x 8, 77.5% x 6, 82.5% x 4 or more
C1) Ring hamstring curls 3 x 12
C2) Plank hold 3 x 30-60 seconds
D) Chin-ups (total reps) = chin-up max + 60%
E) 4. DB Reverse Lunge, front foot elevated: 2 x 10 each leg
Thursday
Do you even Cardio?
40 min EMOM
1 – row 45 sec
2 – bear crawl
3 – single skips
4 – 20 KB Russian twists
Friday
Open workout
Saturday
Released after Open workout
Sunday
Base Conditioning
Base Strength – Lower body
| Strict | Kipping | Butterfly |
| Negative pull ups 4 sets of 5 reps Aim for 5 second negative rest :90 between sets Inverted Rows – Bar 6 sets of 5 reps Aim to pause at top rest :90 between sets Strict Press 4 sets of 12 rest :90 between sets Core Plank Marches 5 sets of 15 reps rest :60 between sets Lying leg lifts 5 sets of 10 – 15 reps rest: 60 between sets | Kip swings 1 sets of max reps (make sure to wamr up correctly before performing max set) Chin over bar hold and press away drill 5 sets of 4 reps EMOM for 9 minutes 1-3 Kipping pull ups Strength work Press against the bar (hanging) roll ups 5 sets of 2-3 reps Core Plank Marches 5 sets of 15 reps rest :60 between sets Lying leg lifts 5 sets of 10 – 15 reps rest: 60 between sets | Butterfly Technical work Butterfly drills with one foot on a box 2 sets of 15 – 20 reps Butterfly pull up movement 3 sets of 5 – 10 reps Focus on getting the rhythm and don’t worry about your chin being over the bar on the first 2 sets Try to increase the pull up on the last set with the goal to be finishing with the chin over bar. EMOM for 7 minutes 2-3 Butterfly pull ups Core Plank Marches 5 sets of 15 reps rest :60 between sets Lying leg lifts 5 sets of 10 – 15 reps rest: 60 between sets |
