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2020 Open Prep!

From The Morning Chalk Up:

https://morningchalkup.com/2019/09/24/2020-crossfit-open-prep-by-the-numbers/

The 2020 CrossFit Games Open is less than three weeks away. Before feelings of panic and dread set in from the impending fitness gauntlet thrown by Dave Castro, it’s important to remember that this is a landmark year, and it marks a full decade of the Open. For 10 seasons now affiliates around the world have gathered for weekly workout announcements, “Friday Night Lights,” and countless hours of leaderboarding.

This year marks a significant change for the Open, a move to October and the shortest “off season,” in our sports history with 67 days separating the closing ceremonies of the 2019 CrossFit Games and the announcement of 20.1. With a shortened transition window, and five weeks of testing on the horizon, here’s some numbers for athletes of all levels to help set your sights on the Open once again.

Me Against Myself

For the vast majority of the Open population, the five weeks isn’t about qualifying for the Games, or earning a spot a Sanctional across the world, it’s simply about showing up, throwing down, and testing ourselves each week in pursuit of a better version of ourselves. It’s a version of what we do every day in our affiliates, but with that extra dash of spiciness now that the platform of competition has been sprinkled in.

  • 4: The number of movements that have shown up in every Open since its inception in 2011. Thrusters, chest-to-bar, toes-to-bar, and double unders have been the four horsemen of fitness as far as the Open is concerned. It also should be noted that a version of muscle-ups, ring or bar, have shown up every year as well. If you’re looking for some things to tune up in these final few weeks, these are all but a guarantee.
  • 45: The minimum number of prescribed handstand push-ups, strict or kipping each of the last four years in the Open. Additionally, handstand walking has accompanied handstand push-ups the last two years, so it wouldn’t hurt to throw some extra skill work on your hands if you haven’t already. Turn that frown upside down!
  • 18: The number of times a couplet has shown up out of 48 total workouts. “Kitchen sink,” chippers and max effort lifts get a ton of attention and notoriety, but the classic couplet – showing up 37.5% of the time – remains the quintessential core of CrossFit programming in the Open.
  • 6: Four different time domains for workouts have shown up six times across the history of the Open. The 7, 10, 12, and 20 minutes time domains have all shown up more times than any other representing a significant trend considering only one other time domain has shown up more than twice. Perhaps most surprising is the prevalence of the 20 minute time domain, which means prepare to go long, relatively speaking, at least once this year.
  • 2: Only twice in the history of the Open has a max effort lift shown up as a test. Open workout 15.1a featured a max clean and jerk, and 18.2 a max clean, but that doesn’t mean the Open doesn’t get heavy. Dave Castro often likes to make athletes earn their heavy barbell by presenting a significant metabolic conditioning piece in conjunction with an increasingly heavy load. Case in point, the snatches of 17.2 or the cleans of 19.2 and 16.2. It might be prudent to get the heart rate up, and the lungs burning before hitting those instagram worthy lifts in training a few times.

It seems like just yesterday the announcement of the Open as the new qualifying platform for Regionals caused a stir from people just a year after Sectionals were introduced. Within a few years, the Open blossomed into a worldwide celebration of fitness that engaged the CrossFit community down to its very roots. Now, nearly a decade later, it’s hard to imagine the CrossFit Games season without it. The stakes might be different, but the goal of self-improvement remains. Good luck!

Friday's Training:

"Gut Feeling"

AMRAP 16:

12 Hang Power Cleans (155/105)

21 Lateral Barbell Burpees

12 Push Jerks (155/105)

21 Toes to Bar