2020 CrossFit Open Starts on 10/10!

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Don’t forget that the 2020 CrossFit Games Open starts next Thursday, 10/10. The workout will be announced live online at 8 pm EST. OV CrossFit will perform the workout as part of our regular weekly programming each Friday. We will have regular class times at 6 am and 9 am with a special Friday Night Lights event each evening starting at 4:30 pm and going until everyone has completed the workout. We will also have Open Gym throughout the day if you need to come in outside of the class times to complete the metcon.

We’d love to have you come out and cheer on your fellow community members! If you would like, please bring some food and refreshments and relax after you’ve completed the WOD. All guests are welcome.

18.4 Standards/Tips/Pointers

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Workout 18.4

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

VARIATIONS

Rx’d: (Ages 16-54) Men deadlift 225 lb. then 315 lb. Women deadlift 155 lb. then 205 lb.

Scaled: (Ages 16-54) Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl Women deadlift 95 lb. and perform hand-release push-ups, then deadlift 135 lb. and bear crawl

Masters 55+: Men deadlift 185 lb. and push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups in place of handstand walks Women deadlift 125 lb. and push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups in place of handstand walks

Scaled Masters 55+: Men deadlift 115 lb. and perform hand-release knee push-ups, then deadlift 155 lb. and bear crawl Women deadlift 80 lb. and perform hand-release knee push-ups, then deadlift 105 lb. and bear crawl

Tips and Pointers

  • Spend a decent amount of time warming up your posterior chain and shoulders.  This workout is fast but you need to be ready for the fatigue to add up even faster.  
  • Go into the workout with a plan... Maybe that plan is to attempt to RX Diane for the first time ever.  Whatever it may be do not come out too hot that by the round of 15 you are no-repping left and right.  
  • Unless you know you are capable of getting to the second part of this workout, focus on Diane.  If you get further just keep moving and when it comes to the handstand walk, do your best and have fun!

Movement Standards

It is EXTREMELY important that all athletes and judges read this section to be sure that proper movement patterns are being enforced.  In bold are a few to pay particular attention to:

  • This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed.
  • Two separate barbells may be used for deadlifting during the workout. If one barbell is used, the athlete may receive assistance with changing the load.
  • Be sure to review and properly measure handstand height for each athletes HSPU.
  • Every repetition of the handstand push-up begins and ends at the top of a handstand, with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms. The athlete’s heels must start the rep above the pre-marked target line.
  • At the bottom, the athlete’s head makes contact with the ground. If the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates. The feet do not need to remain in contact with the wall for the entire movement but must touch above the line at the beginning and end of each rep. Kipping is allowed.
  • A straight body position must be maintained throughout the push-up. No snaking, sagging or pushing up from the knees is allowed. The elbows must be locked out at the top with the feet no wider than shoulder width.
  • At the bottom, the chest (nipple line or above) must touch the floor, and the hands must be lifted completely off the ground.
  • The athlete must start with feet BEHIND the mark denoting the start of the segment being attempted, and when kicking up, the hands (entire hand, including palm and fingers) must also start BEHIND the line. Stepping across the line or landing with the hands across the line when kicking up into the handstand constitutes a no rep.
  • If at any time the athlete comes down from the hands, he or she must restart from the last increment crossed. Both hands, including palms and fingers, must cross the line marking the 5-foot increment to earn credit for that distance. Each 5-foot section will count as 1 rep.

Join us at 6am, 9am, or for "Friday Night Lights" from 4:30-7:30pm!  Feel free to bring dinner, a snack, or a drink and hang out for the evening.

As we mentioned before... have fun!  We knew these movements would come up eventually and now its time to give it your all to maybe get your first muscle-up or pull-up ever.  Cheer on your OVC community and do your best!

Welcome to #18POINT4!

18.3 Standards/Tips/Pointers

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Shoulders, Shoulders, and MORE Shoulders!

 

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

Scaling
The Open offers a prescribed and scaled version of each workout for any age group. If you are unable to complete the prescribed version, try the scaled version for your age.

Variations:
Rx’d: (Ages 16-54)
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches

Teenagers 14-15:
Boys perform 75-lb. OHS, 35-lb. DB snatches
Girls perform 55-lb. OHS, 20-lb. DB snatches

Scaled Teenagers 14-15:
Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches
Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 10-lb. DB snatches

Masters 55+:
Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets), 35-lb. DB snatches
Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches

Scaled Masters 55+:
Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches
Women perform single-unders, 35-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 10-lb. DB snatches

Tips and Pointers

  • Spend a decent amount of time warming up your shoulders and loosening up.  
  • For a majority of our athletes there will be three approaches to this workout.  For some it will be important to pace and be smart with the volume of muscle-ups.  Many will be going for their first muscle-up!  Others might be trying for their first pull-up!  Whatever the case may be... Get as far within the workout as you can and then have fun with the rest.  
  • Don't be afraid to scale!  Check your ego at the door and realize that if you just got pull-ups this year, the scaled version of this workout will hurt if you do it right.  It will also benefit you the most.  

Movement Standards

It is EXTREMELY important that all athletes and judges read this section to be sure that proper movement patterns are being enforced.  In bold are a few to pay particular attention to:

  • The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted but not required to start the movement if standard depth is achieved.
  • The barbell must come to full lockout overhead, with the athlete’s hips, knees and arms fully extended, and the bar directly over the middle of the body. The athlete may not use a rack.
  • In the muscle-up, the athlete must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground. The heels may not rise above the height of the rings during the kip.
  • The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition. The dumbbell must be lowered below the top of the athlete’s head before he or she can switch hands for the next rep. The non-lifting hand and arm may not be in contact with the body during the repetition. If the athlete receives a no rep and has already switched hands, the athlete may proceed from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next repetition to count.
  • At the top, the elbows must be fully locked while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.
  • This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground.

Join us at 6am, 9am, or for "Friday Night Lights" from 4:30-7:30pm!  Feel free to bring dinner, a snack, or a drink and hang out for the evening.

As we mentioned before... have fun!  We knew these movements would come up eventually and now its time to give it your all to maybe get your first muscle-up or pull-up ever.  Cheer on your OVC community and do your best!

Welcome to #18POINT3!

18.2 Standards/Tips/Pointers

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What was long and grueling in 18.1 is fast, spicy, and becomes heavy in 18.2!

Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

and

Workout 18.2a
1-rep-max clean

*12 Minute Total Time-Cap*

Rx’d: (Ages 16-54) Men use 50-lb. dumbbells Women use 35-lb. dumbbells

Scaled: (Ages 16-54) Men use 35-lb. dumbbells, stepping burpees allowed Women use 20-lb. dumbbells, stepping burpees allowed

Masters 55+: Men use 35-lb. dumbbells Women use 20-lb. dumbbells

Scaled Masters 55+: Men use 20-lb. dumbbells, jump over empty barbell, stepping burpees allowed Women use 10-lb. dumbbells, jump over empty barbell, stepping burpees allowed

Tips and Pointers

  • Spend a decent amount of time on your warm-up reviewing both movements for the couplet portion of this workout and warming up your clean to a relatively heavy weight.   
  • You want to go hard on the early portion of this workout, but not fast enough that you burn out.  You need gas left in the tank for the rounds of 8,9, and 10... and then also for the clean.  
  • Set your barbell to a weight you know you can comfortably hit within one minute of finishing the squat/burpee portion of this workout.  

Movement Standards

It is EXTREMELY important that all athletes and judges read this section to be sure that proper movement patterns are being enforced.  In bold are a few to pay particular attention to:

  • The rep begins from the top, with knees and hips extended and dumbbells on the shoulders. A muscle clean into a squat is allowed. The dumbbells must be held on the shoulders. There is no requirement to maintain a grip on the dumbbell the entire time. A squat clean is not allowed for first rep.
  • The burpee must be performed perpendicular to and facing the barbell.
  • The athlete will jump the feet back so that he or she is lying on the ground. The athlete’s head cannot be over the barbell. The chest and thighs touch the ground at the bottom.
  • The athlete must jump over the barbell from both feet and land on both feet. Single-legged jumping or stepping over is not permitted (scaled divisions excluded). The barbell must be loaded with standard-height bumper plates for the athlete to jump over (scaled masters excluded).
  • Using a two-foot jump, the feet must move back and forth together in the burpee.
  • NOTE: Unless the athlete is performing the workout scaled, he or she may NOT step backward or forward one foot at a time when lowering and raising to and from the ground. On the way down, the athlete must jump both feet back simultaneously. On the way up, the athlete must jump both feet forward simultaneously. Stepping back and/or stepping up is permitted for athletes in the scaled divisions only. Scaled athletes may also choose to step over the barbell instead of jumping.
  • The rep is complete when the athlete’s hips and knees are fully extended and the bar is resting on the shoulders in the front-rack position with the athlete’s elbows in front of the bar. Power cleans, squat cleans and split cleans are permitted. Hang cleans are not permitted.

Join us at 6am, 9am, or for "Friday Night Lights" from 4:30-7:30pm!  Feel free to bring dinner, a snack, or a drink and hang out for the evening.

Most importantly... Have fun and enjoy yourself!! This is only Week 2 of the 2018 CrossFit Games Open. Cheer on your OVC community and do your best!

Welcome to #18POINT2!

18.1 Standards/Tips/Pointers

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Holy grip Batman!

Open Workout 18.1 is an exciting but long 20 minute triplet that will leave you staring at your hands wondering what happened.  The best part though is that it is a workout that will be fun and exciting for everyone within our community to complete.

WORKOUT 18.1

Complete as many rounds as possible in 20 minutes of:

8 toes-to-bars

10 dumbbell hang clean and jerks

14 / 12-cal. row

Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Women use 35-lb. dumbbell

Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell

Masters 55+: Men use 35-lb. dumbbell Women use 20-lb. dumbbell

Scaled Masters 55+: Men perform sit-ups, use 20-lb. dumbbell Women perform sit-ups, use 10-lb. dumbbell

Tips and Pointers

  • Just have singles for T2B? No problem!  This is the perfect workout to test how far you can push yourself.
  • Regardless of what movement or ability level you are at for the rig work, be sure to setup where you want using tape, wod wax, etc... then come up with a manageable plan for reps based on what you know you are capable of.  Be smart, this is a long one!
  • Take time during your warm-up to both review and practice the dumbbell clean and jerk standard.  Most athletes should be able to go 5 and 5 on each arm but you don't want to exert more energy than needed to complete this movement.
  • Have your rower setup and be ready to hop on when finished with the dumbbell.  Don't rest... You can do that by controlling your row speed.  Also, don't waste time messing with dampers, screens, and foot straps the whole workout.  Be efficient so that you can maximize your strength on the row itself.  
  • Last but not least... It's the Open. Go hard, but pace yourself.  Be smart until you get a feel for the workout and then begin to push and ask your body for more.  Your brain will give up long before your body.

Movement Standards

It is EXTREMELY important that all athletes and judges read this section to be sure that proper movement patterns are being enforced.  In bold are a few to pay particular attention to:

  • In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or split-grip are all permitted.
  • Both feet must come into contact with the bar at the same time, inside the hands.
  • Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.
  • After the dumbbell is lifted off the floor, the athlete must pause with the dumbbell at the hang position, either at his or her side or between the legs.
  • From there, the athlete may perform a muscle clean, power clean, squat clean or split clean, so long as the dumbbell comes up and makes contact with the shoulder before being lifted overhead.
  • Once at the shoulder, the athlete may get the dumbbell overhead any way he or she chooses. Shoulder press, push press, push jerk and split jerk are all permitted.
  • The non-working hand may not come into contact with the body or the dumbbell while the dumbbell is being lifted.
  • Athletes may use two hands while lowering the dumbbell between reps.
  • At the top, the arm, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. If a split jerk is performed, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead.
  • Each round, athletes must perform 5 repetitions on one arm, then switch and perform the next 5 with the other arm.
  • The monitor on the rower must be set to zero at the beginning of each row. The athlete or the judge may reset the monitor. The athlete must stay seated on the rower until the monitor reads 14 / 12 calories.
  • In the hanging knee-raise, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or splitgrip are all permitted. At the top, the athlete will raise his or her torso so the chest is upright and the hands touch the toes or the dumbbells. 

Join us at 6am, 9am, or for "Friday Night Lights" from 4:30-7:30pm!  OVC OPEN Performance Challenge Participants - Don't forget to bring a snack for bonus points.

Not registered yet?  Get to Games.CrossFit.com ASAP and Sign-Up!

Most importantly... Have fun and enjoy yourself!! This is just start to the 2018 CrossFit Games Open and we have five weeks ahead of us. Cheer on your OVC community and do your best!

Welcome to #THEOPEN!