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So you want to RX the 2018 CF Open (Part 1)

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Let’s start by flashing back to when I was in college. At the start of the quarter the first day of class we would get a syllabus.  I was always relieved when I would see that the whole grade in the class wasn’t dependent on the final.  I always thought it was unfair to come to class everyday and be on time only to get a bad grade on the final.  I personally liked the classes that were broken up 30% homework, 30% midterm and 40% final for your overall grade. Maybe not the exact percentage but just not 100% for the final.  Be that as it may, I still had some classes that were  90% or above dependent on the final.  

So when we look at the CrossFit Open what kind of grading scale does it have year in and year out?  Well we know with very little doubt if you want to RX the open you will need to perform the follow movements:


Advanced skill movements: (typically most people’s sticking point)

Ring/Bar Muscle up

Chest to bar Pull up

Toes to Bar  

Double under

Handstand push up (more than likely)

Skill barbell movements:

Squat Snatch

Squat Clean

Shoulder to overhead

Overhead squat

Other movements:

Box jump 24/20


Wall ball


The list goes on..

The point I am trying to make with this article is that, if our goal is to do all the open workouts as prescribed start to finish.  We need to have all of these movements in our repertoire.  Unfortunately that could come down to 1 movement and 100% of the grade hindering on you not having a certain skill.  It’s not fair to a certain extent but, here’s the good news the test isn’t for another 9 months.  So if you think about it the real test is doing your homework and showing up to class consistently.  Because just like in college if you don’t show up and take good notes, stay on track with your reading the final will show it.  So i’ll ask you this: when you look at the list what skill or skills scares you the most?  If it’s more than one pick one to start with and become a student.  Watch videos and talk to a coach to find out how you can overcome your current obstacle. The worse thing you can do in the next 9 months is just ignore the elephant in the fitness room and expect a miracle in next year’s open. “The definition of insanity is to continue to do the same thing and expect a different result.” Albert Einstein