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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

 Weighted Pull-ups
3-3-3-3-3 reps

This upper body day is meant to be as heavy as possible for each set with as much rest as needed between sets. If weighted pull-ups are not an option, unweighted pull-ups or strict banded/leg assisted pull-ups are great option. Consider practicing some "Lock Offs" (Holding the chin over the bar at the top position) if the finishing position of the pull-up is challenging. Athlete's using assistance may need to increase the overall volume to sets of 4-6 reps as while practicing full range of motion.

Scaled

Pull-ups
​3-3-3-3-3 reps

Foundations

Candlesticks
5-5-5-5-5 reps

Review this video and practice a few variations. Choose a challenging option that feels tough for 3 but still allows for 5 reps to be completed slow and controlled with plenty of rest between sets. 

​Post scores and scales to comments.