Intramural Open and 18.1 Prep

The 2018 CrossFit Open is finally here! The first workout was announced Thursday and folks will have untill Monday to complete it and submit scores online. I got to watch a couple folks go today so I’ve posted a few quick tips for preparation below. Also, the 2nd annual Sweat Shop Intramural Open teams are set. The snake draft was held Thursday with team captains Jenny Gilmore for Team Rooted, Dragon Lee for One Tribe, Zach Renner for team Monstars, and Cole Gravitt for team Electric Youth! There looks to be some fun competition for those of who who signed up. Be sure to get with your teammates, cheer each other on, and have a blast!  Check the squads here:


As many rounds as possible in 20 minutes:

8 toes to bar
10 dumbbell clean & jerks (50/35, must be done 5 on one side and 5 on the other)
14/12 calorie row

Click here for teens, masters, and scaled weights and reps as well as movement standards!

Row 20-30 Cals
5-8 mins mobility:
-Banded Hip Distraction
-3-way banded shoulders
-lower back/hammy stretches
-Upward Dog
2-3 Sets of 3-8 reps for quality:
-Scap Pullups and Pushups
-Beat Swings
-HKR or Toes to bar
-Single Leg KB/DB RDL
-Single Arm DB or KB Press
-DB Hang Squat Clean and Jerk

Have a quick chat with your coaches before you go for some guidance on how to pace. Because everyone has different strengths and weaknesses, there is no one perfect strategy that will work for everyone. However, there are a few universal things that should be addressed.
-It’s 20 minutes, so pace it as such! You want to be working at a pace that you can best keep moving throughout the entire 20 minutes without huge laps in time resting and not working whether than means breaking up the toes to bar/HKR, DB, or adjusting how fast or slow you row.
-While on one movement, assess and make sure that you are are moving at a pace that will not overly effect or limit any of the other movements. Don’t just think, “I’m good at rowing so I’ll make up time there”. You don’t want to make weaker pieces even harder by being smoked!
-There is a lot of transition time on the rower so try not to take too long getting settled in or out!