Thursday WOD and open prep notes

The CrossFit Games Open is right around the corner. Here’s a few notes for those who want to participate or may be on the fence…
-First workout is Released February 27.
-There will be one workout per week for 5 weeks.
-Each workout will be released on a Thursday, your score must be posted by 5pm Pacific the following Monday.
-Register Here: https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games
-There are masters athletes categories starting at 40 years old. Some categories (50+, 55+ and 60+) may have modified loads and/or movements on the workouts.
-To give yourself the best chance to have a good “Open” experience, make sure you are competent with the following movements: toes to bar, chest to bar pull-ups, thrusters 115/85lbs, box jumps 30/24″, wallballs, double unders, muscle-ups (usually a bonus if you can do these), cleans, jerks, snatches, snatches, snatches, burpees, light to moderate weight deadlifts, front squats and overhead squats….yep, pretty much everything except running rowing and real sports.
-You don’t need to be able to do everything to participate, but you should be able to do most of it. If not, you can still do the wod’s and have fun, but we recommend to scale the workouts and don’t worry about submitting a score.

-Lastly, as in previous years, we will do our best to accomodate as many people being able to do the workouts as possible. That being said, there are stiffer requirements this year and in many cases workouts will need to be videoed in order for athletes to move on to regionals. We plan to host “Friday Night Open Throwdowns” weekly at the Sugarhouse location. People who want/need to re-do a workout will have that opportunity on Sunday afternoon each week at Open Gym. Clients will be able to do the Open workouts each Friday in regular classes, but their scores may or may not get validated, depending on Trainer availability. Best way to ensure you getting workouts validated is to use the buddy system. Partner up with a buddy, both of you take the online judging course, and plan to judge each other weekly, that is the surest way to get credit for your workouts.

Thursday WOD
Pre-wod
Push Jerk 10×1
RX+ work to 1RM
RX 85-90% max
RXM 5×2 @ 70% max
RXM+ 5×2 moderate weight

WOD
RX+
5 Rounds for time
10 c2B pull-ups
10 Burpees
rest 5:00
5 rounds for time
15 wallballs
15 ttb

RX
Regular pull-ups

RXM
5 rounds for time
5 pull-ups (bands okay)
5 burpees
rest 5:00
5 rounds for time
10 wallballs
5 knees to elbows

RXM+
same as RXM but 4 rounds of each couplet

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