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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

3 rounds for time of: 
Run 200 meters
20 knees to elbows
Run 200 meters
20 dumbbell thrusters

M: 40 lb dumbbells
W: 25 lb dumbbells

This workout is a triplet combining all three modalities: monostructural + gymnastic + weight lifting. The workout has a moderate amount of reps of both knees to elbows and dumbbell thrusters. The thrusters are slightly lighter than normal weight, which should allow for slightly larger sets and/or less rest. 20 reps per round can be maintained for advanced athletes, however most will need to break that work into 2-3 sets. The workout is split up like two small couplet per round where the run is going constantly interfere with the weight lifting and gymnastic exercise. The run are very short, but all-together add up to a moderate amount of distance. This workout is going to be a great full body conditioning session. 

Scaled

3 rounds for time of: 
200 meter run
15 knees to elbows
200 meter run
15 dumbbell thrusters

M: 30 lb dumbbells
W: 20 lb dumbbells

At Home/Foundations

3 rounds for time of: 
200 meter run/walk
20 sit ups
200 meter run/walk
​20 back pack thrusters

Post scores and scales to comments.