The 2017 CrossFit Open Starts Tonight! Here’s How to Register
 

It’s that time of year again, folks – the 2017 CrossFit Open starts tonight!

For many of our members, this is your first time experiencing this exciting event, and now is a great time to clear up any questions you may have for this week.

How do I register for the 2017 Open?

  1. Navigate yourself over to http://games.crossfit.com/
  2. At the top of the website, you’ll see a blue box that says “THE OPEN.” Go ahead and click that, then you will be prompted to register.
  3. If you signed up for a previous CrossFit Open, you already have a login. So there is no need to create one. Just go ahead and sign in with that information.

If you did not sign up last year for either event, you will need to go ahead and create a login.

  1. Once you log in, either with your already established login or with your newly created one, they will ask you some location information and ask for payment; the cost for the Open is $20.
  2. After payment is submitted, you will be brought to a screen that will ask you to designate two things; your affiliate and your team.

For your affiliate, select “CrossFit Hard”

Are we allowed to scale these workouts?

I know that many of you are hesitant about signing up because you are worried that you are not strong enough or fast enough to perform these workouts. Have no fear! You will be able to scale each workout accordingly and still submit your score.

How many workouts do I have to do?

When you sign up for the Open, you are only committing yourself to the first workout – 17.1. The 17 stands for the year – 2017 – and the 1 stands for week 1. There will be a total of five workouts, but it is only required that members perform the first workout in order to be registered.

For some of you, this could be your main event for the year. Whether you scale it or do it “RX”, this first workout is a great opportunity for you test your limits and see the fruits of all your hard work over the past year.

And who knows – you may enjoy the camaraderie so much that you find yourself looking forward to 17.2 and beyond!

When am I doing the workout?  

Here’s the beauty of this whole thing – you’ll be doing the workouts whether you register or not! We are planning on incorporating each weekly Open workout into our normal Friday group classes as the main workout. You will also have the option of doing the workout on Saturday…or you can do the regular team workout on Saturday. That way, you can perform these workouts with your normal group of CrossFit Hard buddies and just have a blast with it. You can attempt it RX, go for a PR or do it scaled – the option is yours.

The first workout, 17.1, will be announced this Thursday night at 8:00 pm our time and you will have until 8:00 pm eastern time on Monday, February 27th, to register and submit your scores.

If you still have questions or any doubts about signing up for the Open, please let us know! You can submit questions to the comments below or send an email at info@crossfithard.com.

Coach Graham

 

WOD 022317

Do you believe in life on other planets?

Warm Up 3

Warm Up
2 Minutes of Single/Double Unders
Two Rounds:
3 Inch Worm Progression
10 Scorpions (5 Per Side)
10 Slam Balls
10 Air Squats
10 Air Squat Hold Bottom - 3 sec
10 Air Squat Jumps

Mobility
Quad Foam Roll
Calf Smash Roll
Hip Flexor Band Stretch - Squat Rack
Squat Hold - Squat Rack

Push Press + Pull Up 

1) Every 2:00 X 7 Sets: 5 Push Press + 5-15 Pull-Ups

Warm-up as needed. Push Press is done from the floor. Start around 60-70% of your 1RM Push Press and climb as deemed fit. For the Pull-ups pick a quantity you feel you can maintain for all 7 sets.

Metcon (AMRAP - Reps)

2a) 6 Minute AMRAP:
Dumbbell Burpees

Rest 3 Mins then Into 2b

Rx+: 50/35
Rx: 35/25
Scale: As needed

For the Dumbbell Burpee standard literally think about doing a Burpee with Dumbbells in your hands. The Dumbbells must come to the floor, and your entire chest body must come to the ground, from there the Dumbbells must finish overhead standing tall. How you get from Point A to Point B is up to you.

Metcon (AMRAP - Reps)

2b) 6 Minute AMRAP:
Max Calories Row/Bike

Metcon (No Measure)

Extra Work:
3) GHD Sit-Ups: 4 Sets Of 15
Rest 90-120 seconds between sets.

4) Barbell Turkish Get-Up: 10 Minutes Practice
Practice both sides,  both standing up and lowering back down.

Out of Town WOD

3 ROUNDS FOR TIME: RUN 800M 50 AIR SQUATS

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