STAGE 1: The Open

Five Weeks | Feb. 25 – March 28, 2016
16.1: Feb. 25 – 29
16.2: March 3 – 7
16.3: March 10 – 14
16.4 March 17 – 21
16.5 March 24 – 28

Registration for the Open begins Jan. 14, 2016.

More than 272,000 people from around the globe competed in the Open last year. As the largest CrossFit community event of the season, the Open ties together athletes from within the same gym to those in their broader city, country and world.

For five weeks, you—and the hundreds of thousands of other people who signed up—are at the whim of the Director of the Games Dave Castro, taking on workouts that may push you to learn a new skill, improve the skills you already have or go into a darker place than you’ve ever been before.

The Open welcomes anyone 14 to 100 years old. (We’ll take any centenarians, too.) All you need to do is sign up, and enter a score each week. You can complete the workouts at a participating CrossFit affiliate in front of a judge, or film your performance from anywhere you want and submit a link as proof.

To make the Open even more accessible, we introduced a scaled option in 2015. Each time a workout is released, athletes will be given two versions: Rx’d and Scaled. The Scaled-workout option is designed to be accessible to the majority of people who attend CrossFit affiliates. If you do CrossFit, there’s a very high chance you can do the Open, too.

Workouts are released each week on Thursday at 5 p.m. PT, and athletes have four days or 96 hours to complete the workout and submit their score. Scores are due before 5 p.m. PT that Monday.

The fittest athletes will advance to the next stage of the season.

Freedom WOD Classes

Warm Up:
Mobility

Strength:
Squatting
20 mins to perform:
Bar x10
35% x10
45% x5
55% x5
65% x3
75% x3
85% X3
95% X1
Work up to a 1RM.

Metcon:
7 min AMRAP
Burpees

1 min rest then:

7 min AMRAP
5 Handstand push up
4 Box jumps 24/20
3 Muscle Ups or 6 pull up & 6 dips

Elite Competition Class

SESSION 1
1. Snatch
With a running clock
A. 0:00-4:00
work up to a heavy single Snatch Grip Push Press from a rack
B. 4:00-8:00
work up to a heavy single Snatch Balance from a rack
C. 8:00-12:00
work up to a heavy single hang Squat Snatch
D. 12:00-16:00
work up to a heavy single Squat Snatch
E. 16:00-20:00
work up to a heavy single Front Squat

NOTE:  Remember that there is a difference between “Heavy” and”Max”.  Max is everything you have – if it’s ugly, it’s ok.  Heavy means that it is the highest load we can get without loosing technique or positions.  In the slow lifts (Squats, Deads, Presses – and variations) there should never be a miss on “Heavy” days.  In the fast lifts (Snatch, Clean, Jerk – and variations), there maybe be 1 or 2 misses due to lack of focus, but not because of load.  I don’t like to put percentages on “heavy”, but if I had to they would typically be in the low 90% range.

2. Conditioning
Teams of 2:
2 Rounds for time of:
40 Overhead Squats, 115/80
40 TTB
20 Squat Snatch, 115/80
20 Bar MU