What is it?
New to CrossFit? A seasoned veteran looking to beat last year's score? Somewhere in the middle? Good news, the CrossFit Open is for EVERYONE! You can learn more about the CrossFit Open here. The 2021 CrossFit Open kicks off on March 8th – that is just a little less than 2 months away! Join the True Core’s Open Prep course and let our coaches get you Open ready!
This 6 week program will take you through 6 workouts of previous Opens, each selected to work on a specific modality, skill, or stimulus. Each week a coach will walk through the strategy for the workout, standards, and how each athlete can improve their score. After each workout, the coach will help athletes identify weaknesses and provide “homework” in order to turn these weaknesses into strengths.
You can sign-up for the 2021 CrossFit Open Prep Course here!
When?
Come take our first class on January 23rd. We are so enthusiastic about this class that the first class is completely FREE!
Date and Time -- Saturday's 9 am from Jan 30th - March 6th
Cost $99 for six weeks
January FREE workout – CrossFit Open Workout 19.1
15 minute AMRAP
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target/Women throw 10-lb. ball to 9-ft. target
Strategy
Rowing- The pace of your rowing throughout this workout will be a huge factor in determining your score. The best way to monitor your pace throughout is the Calorie/Hour read out on the rowing monitor. Athletes should row at a pace that they believe they could sustain for 75+ calories. Most athletes will start with a pace that is too fast and not sustainable. The first
couple rounds should feel intentionally slow but as the workout progresses to later rounds this same starting pace will prove to be challenging to maintain. Most males will be between 800-1200cal/hr and females will be between 600-1000cal/hr.
Wall Balls- Just like the rower the pace on the wall balls ideally should be the same throughout the entire workout. 19 reps is a relatively large set for most athletes to complete unbroken. Only athletes who have 75+ wall balls unbroken should attempt to hold on throughout. Athletes with 50 or less unbroken wall balls should complete the rounds in 2-3 sets. Descending reps are always easier to complete which might look like 10/9 or 8/6/5.
Transitions- Switching from the rower and wall balls in this workout are a crucial element to earning your best possible score. The rower should be positioned in a way to allow athletes to take just a couple steps from getting off the rower to picking up the ball. The row pace should allow for an immediate transition to the ball with no rest. Once the wall balls are completed athletes should be immediately getting onto the rower.
Homework
To work on these movements that will almost definitely be present in future open workouts athletes should try to focus on their rowing pace within class workouts to help determine their optimal pace for any duration of rowing. Athletes should also be attempting larger sets of wall balls with less rest in between so for class workouts this may look like using a lighter weight ball or sacrificing performance on another element in the workout so that the wall balls become the focus.
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