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Predicting 18.2—The Second Workout of the 2018 Open

Predicting 18.2—The Second Workout of the 2018 Open

Predicting 18.2—The Second Workout of the 2018 Open

Predicting 18.2—The Second Workout of the 2018 Open

CrossFit® is a sport-based fitness program developed by Greg Glassman. CrossFit® combines strength training, cardio exercise, flexibility exercises and other elements into one workout routine. The name “CrossFit” comes from the fact that it was originally created as a way to improve athletes’ physical performance during competition events such as powerlifting or weightlifting competitions.

CrossFit® is not just a fitness program; it’s a lifestyle. CrossFit® incorporates elements of gymnastics, tai chi, yoga and meditation. Many people are drawn to the program because they believe that they will lose weight through their workouts.

They may think that they will increase their stamina and endurance while working out too. It’s true that participants may achieve one or all of those goals through their CrossFit® routines, but it is not the main purpose of the program. Instead, people who participate in CrossFit® are often focused on achieving what is called “functional fitness.”

CrossFit® is a program that has been scientifically developed and tested. The exercises, routines and techniques used in a CrossFit® class have been created to not only to improve an individual’s fitness level, but also to prepare an individual for real-life situations. CrossFit® classes are usually small so that people get individual attention when necessary.

A typical CrossFit® workout is sometimes called “Intensity by Design.” This refers to the fact that it is designed to improve your overall physical preparedness.

The routines in CrossFit® change on a daily basis. This type of routine is called “Uniformly Mixed Multi-Muscle Mass Training.” In other words, one day athletes may work on short bursts of energy and speed, while on other days they may work on stamina and endurance.

This allows the body to not adapt to one particular routine which means that your body is constantly challenged. This routine also prevents overuse injuries.

Predicting 18.2—The Second Workout of the 2018 Open on boxspiring.com

CrossFit® has been proven to improve aerobic and anaerobic fitness, coordination, balance and agility. One of the most important aspects of CrossFit®, however, is the social aspect. Many people participate in CrossFit® as a way of connecting with others who have similar interests.

The sense of community and belonging that you experience through CrossFit® is often a reason people stay dedicated to the program.

Workout

The CrossFit Workout of the Day (or workout of the week if you’re doing the open), or “WOD” is what you will be testing your fitness on. It will alternate each day between one of three types:

Cardio – This will test your aerobic capacity.

Olympic – This will test your overall fitness.

Fitness – This will test your muscular endurance.

Below you will find a sample WOD. These can be found on the Games site as well as on certain apps (some are free, some you have to pay for). I would advise finding one and writing down the workouts if you think you’ll forget what they are.

A Note On The Open

Predicting 18.2—The Second Workout of the 2018 Open at boxspiring.com

The Open is a series of 5 tests. These tests are done every 3 weeks over a 5 week period. Depending on the season, these may change (i.e.

there may be more or less than 5). You can take as many or as few as you like, but only your best score in each category (for the entire Open) will be counted. I would suggest taking all of them, but that’s your choice.

The first week is typically a testing week that you can take to see how you measure up against others. This will be the only week without any workouts to complete.

After the testing week, 4 workouts will be given each week. There will be an announcement in the beginning of each week as to what days each of these will be counted for the following week. Typically, they will all be individual tests.

However, in weeks 3 and 5, a couple of the days will be paired up (i.e. 1-rep-max back squat and bench press).

A Note On Form – The Rule Of Perfect Form

The one rule that you always want to keep in mind is the “Rule Of Perfect Form.” In the world of fitness, this means that you should always strive to do things perfectly. There is no such thing as “good enough,” only perfect.

This means that you need to always be aware of your breathing and your posture. Even the slightest tendency to slouch or hold your breath can throw off your entire workout. It can also lead to injury down the road.

How The Open Is Counted

Each week of the Open, you will be given a score to indicate how well you did compared to everyone else that took the test. The higher the number, the better. Your goal is to get the highest score possible.

This will be broken down into three categories:

Rx’d – The exercise is performed with the given weights and any other equipment needed in order to complete the movement (i.e. a barbell and weights for the Back Squat).

Predicting 18.2—The Second Workout of the 2018 Open from our website

Scaled – The exercise is performed with sub-par or no equipment. (i.e.

bodyweight for pull-ups).

Teenagers 14-15, Scaled and Teenagers 16-17, RXd – The exercises are the same as the scaled and RXd categories, respectively. The only difference is that teenagers in these groups perform the scaled versions.

While your goal is to get the highest score possible, understand that everyone will be doing different things depending on their age and ability so you need to make sure you’re doing the right thing. I would advise that you look at the workouts ahead of time so you have an understanding of what to expect.

Good luck! And most importantly, have fun!

The Open – Sample Workout

The Open – 2015 Week 1

Monday

Event 1- Back Squat: 2 reps at 80% of 1RM, 1 rep at 90%, rest 2 minutes and then 2 reps at 85% and 1 rep at 95%.

Event 2- Power Snatch: Build up to a heavy single, rest 2 minutes and then build up to a heavy single with the same weight.

Predicting 18.2—The Second Workout of the 2018 Open at boxspiring.com

Event 3- Overhead Squat: 2 reps at 65% of 1RM Snatch, 1 rep at 75%, rest 2 minutes and then 2 reps at 70% and 1 rep at 80%.

Event 4- Row 750 Meters in a time trials. Each 25 meters is worth a single point with the winner being the one with the most points. The weights are set to equal 25 meters per point with a maximum of 25 points.

Tuesday

Event 5- Back Squat: 1 rep at 90% of Monday’s 1RM, 1 rep at 95%, rest 2 minutes and then 1 rep at 90% and 1 rep at 100%.

Event 6- Snatch: Build up to a heavy single, rest 2 minutes and then build up to a heavy single with the same weight.

Sources & references used in this article: