No, we were not surprised when Captain America joined CrossFit Suffolk! Where else would Captain America train?
THE OPEN IS COMING
The CrossFit Open is the first stage of competition to get to the CrossFit Games. You don’t have to have dreams of going to the Games in order to participate. Competing in the Open is Fun (notice I spelled “fun” with a capital “F”) and convenient. You register on the Games website and you perform the workouts in your own gym. You can track your workouts and how you compare to the competitors in the rest of the universe. Everyone who has competed in the Open has jumped their skill level up. We have observed this over and over again. Did I mention it’s FUN?
Speaking of observations…these are the exercises we have seen in the Open in the last 3 years: Burpee, Snatch, Thruster, Deadlifts, Chest To Bar Pull-ups, Toes To Bar, Wall Ball, Box Jump, Clean & Jerk, Double Unders, Overhead Squat (2014 & 2015), Rowing (2014 & 2015), Handstand Push-up (2015) and Shoulder To Overhead (2013).
In 2015 a Scaled Division was introduced into the Open. The scaling included lighter weights than the RX’d division and the following exercises: Hanging Knee Raise (for Toes to bar), Chin over bar pull-ups (for Chest to bar), Single unders (for double unders) and Push Press (for handstand push-ups).
We don’t anticipate the 2016 Open including movements drastically different than the list above. The exercises are all staple movements in the CrossFit community. We will be focusing on workouts that are taken from the list of 2013, 2014 and 2015 Open workouts or modifications of those workouts along with our usual strength work, Olympic Lift work as well as gymnastic and Strongman exercises for the next 2 months.
Whether or not you decide to compete in the Open all will benefit by training as if you were.—George
Workout of the Day
Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24″/20″ box
Rest 4 minutes
2 rounds for time of:
10 Overhead Squats 95/65#
10 Chest To Bar pull-ups
3 sets of 5 reps: Back Extension (on the GHD)
Post your scores to.