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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

30 rope climbs, 15ft ascents

This workout is a single modality day focusing on upper body pulling stamina. Utilizing an effective foot wrap help limit overall fatigue and loss of grip later in the workout. Newer athletes should scale to a rope pulling variation like pull from sit to stands or pull-ups with a foot wrap to build confidence and familiarity on the rope. Reducing the overall distance or reps required is also a great way for intermediate athletes to practice this high level skill. 

Scaled

30 rope climbs, 12ft ascents

At Home/Foundations

Every minute on the minute for 20-minutes of:
5 right arm backpack rows
5 left arm backpack rows
5 burpees

This workout tries to preserve the stimulus of pulling by targeting the arms individually and then adding a full body conditioning movement to replicate the wrap and stand portion of the climb. To increase difficulty, use more load on the rows or add more reps per arm. To decrease difficulty perform burpees without the push-up. Review the single arm dumbbell row to have a general idea about stance and body position for the single arm row here.

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