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CrossFit Golden: Thursday 10.10.19

9
Oct

CrossFit Golden: Thursday 10.10.19

 
 
 

2020 CrossFit Games OPEN

Begins on OCT. 10, 2019 – 20.1

What is the Open?

The CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Here, athletes like you, from all around the world, show up and push themselves further than they ever thought possible over a five-week period. Challenges, PRs, and the unknown await.

Sign up online, compete against everyone in the world, perform the workouts at the gym after they are released on Thursday Nights for 5 weeks straight!

If you want more details please talk to a coach!  

What are we doing here at CrossFit Golden?

If you are signed up for the OPEN you can come in during any open gym Friday (5am-12pm/1pm-3:30pm), Saturday (11am-1pm), or Monday (5am-12pm/1pm-3:30pm).
 
Specifically on Saturday during open gym – the coach on staff will be here to help coordinate judging, print you a score sheet, run the clock, discuss strategy, etc. If you come during another time we cannot guarantee a coach can accommodate all of that, so please come Saturday if you can. 
 
In that past we have performed the Open workouts during Friday classes. We will not be programming the open on Friday’s during normal classes this time. CrossFit changed the platform for the Open which means this is our second one this year (we already did an Open earlier this year).  Due to this we will only be offering the open during open gym. If you want more details please talk to Coach Lacey. 
 
Next year (in October) we will go back to programming the open on Fridays during classes again! 
 

Weightlifting

Back Squat 

* Set 1 – 3 reps @ 70% of 1-RM Back Squat
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 85%
* Set 6 – 3 reps @ 85%

Metcon

Baseline (Time)

500m Row
40 Air Squats
30 Sit-Ups
20 Hand-Release Push-Ups
10 Pull-Ups