CROSSFIT OPEN 18.1 - 23. Februar 2018

Hallo CrossFitters. Endlich sind die Opens da! Wie auch schon letztes Jahr werden wir die Open Workouts jeweils Freitags besiegen. Das Reguläre WOD ist gleichzeitig das Open WOD. Das primäre Ziel der CrossFit Opens ist, sich gegenseitig zu Meisterleistungen motivieren zu können. Egal ob man 30 Reps oder 300 Reps erreicht, am Schluss zählt nur der Kampfgeist! Darum werden alle die Freitags zu uns in die Box kommen die Opens mit der Unterstützung der Community und einem Judge machen.Wir freuen uns auf Spass, Motivation und neue PR's. Wir werden natürlich eine Rangliste führen - Trag eure Zeiten auf dem Whiteboard ein.




STUNDENPLAN: (17:00-18:00-19:00-20:00)


17:00 - 17:05 WOD Erklärung

17:05 - 17:15 Warm UP (Heat 01 + Heat 02)

17:15 - 17:35 Heat 01 WOD (Heat 02 Judges)

17:35 - 17:40 Warm Up Heat 02

17:40 - 18:00 Heat 02 WOD (Heat 01 Judges)



Complete as many rounds as possible in 20 minutes of:

8 toes-to-bars

10 dumbbell hang clean and jerks

14 / 12-cal. row 


Rx’d: (Ages 16-54)

Men use 50-lb. dumbbell 22.5 Kg

Women use 35-lb. dumbbell 15 Kg




Scaled: (Ages 16-54)

Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. (10 Kg) dumbbell

Masters 55+:

Men use 35-lb. dumbbell Women use 20-lb. dumbbell

Scaled Masters 55+:

Men perform sit-ups, use 20-lb. dumbbell Women perform sit-ups, use 10-lb. dumbbell 



This workout begins with the athlete standing on the floor under the pull-up bar. After the call of “3, 2, 1... go,” the athlete may jump up and perform toes-to-bars. After 8 reps are complete, the athlete will move to the dumbbell for hang clean and jerks. The athlete must complete 5 clean and jerks on one arm, then 5 on the other arm. He or she will then move to the rower and pull 14 calories (12 for women). The monitor must read 14 calories (12 for women) before the athlete can unstrap and move to the pull-up bar for the next round.

The athlete’s score will be the total number of repetitions completed within the 20-minute time cap. Each calorie completed on the row will be equal to 1 rep. 



• Pull-up bar

• Dumbbell of appropriate weight for your division*†

• Rower that counts calories, similar in type and calibration to a Concept2 rower


* If you are using adjustable dumbbells, the largest plates allowed are standard-sized 10-lb. (5 kg) metal change plates (9 inches in diameter). When the dumbbell is at rest, the bottom of the handle cannot be more than 4 inches o the ground. Any athlete using an unconventional or unmarked dumbbell will need to con rm the weight of the dumbbell on a scale and clearly show the height of the handle with a ruler or measuring tape in his or her video submission. Kettlebells, fat bells or other non-traditional dumbbells are not allowed.


† The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.) and 5 kg (10 lb.). For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout video may be disqualified from the competition. 


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