The first CrossFit Open workout of the season is…
Complete as many rounds as possible in 20 minutes of:
10 dumbbell hang clean and jerks
Rx’d: (Ages 16-54) Men use 50-lb. dumbbell. Women use 35-lb. dumbbell
Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell. Women perform hanging knee-raises, use 20-lb. dumbbell
So first thing is first, make sure to sign up for a heat!
We can take up to 10 athletes per heat, and with a 20 min workout, we’ll want to maximize each heat. Make sure to sign up ASAP. We have a max of 8 RX men, 6 RX Women and or Scaled men, and 6 Scaled Women per heat. Heats are not guaranteed. It will depend on how many dumbbells are used. The earlier you sign up, the higher likelihood of keeping your heats.
Secondly, every athlete who is officially registered for the open on the CrossFit games website will need a judge. If you are doing the Open at FNL, PLEASE PLAN to also judge a fellow athlete. If you have never judged a workout before, we’ll walk you through it!
Now that we have the formalities out of the way, a few tips for getting through the workout
- Make sure to warm up and cycle through some Dumbbell Hang Clean and Jerks. This is a new movement in the Open and may be foreign to some. We’ll have suggested warm ups written on the white board. You’ll need to be warmed up on your own prior to your heat.
- This is a longer workout. Pacing will be important. Have a general game plan to attack each round in a consistent amount of time.
- Save you grip! Each component of this workout will tax your grip in some capacity. Be quick on the toes to bar and limit the amount of time you need to hang from the bar. Same with the DB movements. When you get to the row, try to keep a relaxed grip on the handle.
And lastly, TEAMS! (*team rosters may be adjusted as the first week shakes out.)
Come wearing your brightest neon or most obnoxious pair of leggings, and be ready to workout, cheer and have a good time!!