Friday 3.5 : The CrossFit Games Open

Next Thursday begins the 2021 CrossFit Games Open. The Open is a yearly online event that serves as both the beginning of the competitive CrossFit season and a yearly benchmark for testing your fitness. Every Thursday there will be a workout released by CrossFit HQ starting next Thursday, March 11. Anyone participating will be able to do the workout and submit a score for official ranking by the following Monday at 8pm. This will go on for 3 weeks.

Now, there are two ways to go about this as a member at Monument Fitness, but either way you will most likely be doing the workouts each week. You can either sign up officially right here, or you can do it unofficially. If you do it officially you have the opportunity to submit your score and see where you stack up in various fields like age group, region, gender, etc. If you don’t sign up officially you will still get the opportunity to do the workouts each week when we do them in class on Friday.

We strongly encourage you do come to Friday classes to do the workouts, or to an Open Gym time, regardless of being signed up or not. There will be limited spots available for people to do the workouts with judges and more of a competitive environment on Saturdays starting at 11:30. The Saturday times will have to be signed up for like any other class as this will replace Open Gym time for the 3 weeks starting March 13, and we have the same space restrictions as have been in place since the start of COVID. We encourage only people who are officially signing up for the Open and are generally Rx or close to it for most movements for Saturday slots.

The Open workouts are just like what we do each day at Monument Fitness, so if you have any hesitation about doing the workouts because you aren’t able to, don’t worry one bit! Just like any class workout you will be able to scale however you need. If you have any questions about The Open and how it works ask any of your coaches when you are in the gym next! If you plan on signing up, get signed up!

FRIDAY
Strength: Squat Clean + Front Squat
EMOM 10m: 1 + 2, heaviest able

WOD: 9m AMRAP
10 Pullups
20 Front Squats 95/65
10 Pullups
20 Burpees
10 Pullups
20 Overhead Squat

S: Jumping Pull-ups, 65/45
L1: Banded Pull-ups, 75/55
Rx+: 5 Bar MU, 115/75

Extra Work
1. Front Squat
EMOM 10m: 2 Reps, 3s pause each rep

2. 2 Rounds: Row 1000m, rest 3:00

HomeWOD
Core: 15 Rounds
10 Hollow Rocks
10 Supermans

WOD: 8m AMRAP
10 Air Squats
10 Burpees
then 7m AMRAP
10 Push-ups
Hold 30s Forearm Plank