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The workouts leading into the CrossFit Open, starting February 24th - March 14th, will reflect three versions that will follow or be similar to how the workouts in the Open will appear and vary from division to division.

​These workouts and movements may not be in the Open exactly as they appear below, but this will be a good guide as to which version of each workout to do based on skill level when the workouts are released at the end of each week. 

To sign up for the Open click here.

Workout of the day

Thruster
3-3-3-3-3-3-3 reps

This is heavy day working both the lower and upper body body. For most the limiter on this workout is going to be the overhead pushing portion of this exercise. All athletes should focus on keeping the bar path over the middle of the foot and keeping the bar in contact with the shoulders in a front rack position for the squat. Newer athletes may need a target to squat to, or even a bench to perform reps from with pauses at the bottom and top to practice positioning. Athletes who have sound mechanics should be attempting a relatively heavy load for each set. 

Scaled

Thruster
5-5-5-3-3-3 reps

At Home/Foundations

Tabata Backpack Thrusters
8 rounds for as many reps as possible of:
20-seconds of backpack thrusters
10-seconds rest

Backpacks or other household objects are great subs for performing loaded exercises at home, plus this variation is practical to moving actual objects. Backpacks are also considerably lighter, which is great for newer athletes to practice with, but also allows for intermediate athletes to push the pace while staying with-in sound mechanics. 

Post scores and scales to comments.