The CrossFit Open is the first step in the road to the Games. As I’ve stated in previous post I absolutely love the Open and it was the best thing to happen to me in terms of fitness.
According to CrossFit, “There are ten recognized general physical skills.” They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy. It would make sense that at each levels those modalities would each be tested in different ways thus proving who by CrossFit standards who deserves to move to the next level.
So, with that knowledge, what would the Open look like if programmed based on testing each modalities and if it were in my hands?
16.1: Maximal Power Output:
3:00 Max Effort (Reps) of Clean and Jerk (135M/95W)
:60 Sec Rest
2:00 Max Reps Pulls (Does not have to be unbroken)
16.2 Stamina & Accuracy: For Time
75 Wall Ball(20#M/14#W)
(After getting taxed from the row this would test how accurately they can hit a target, instead of hitting a line there should a 6” or 12” target.
16.3 Strength: 5RM Front Squat
16.4 Coordination, Balance & Respiratory Endurance:
5 Rounds for Time
100 Double Unders
20 Pistol Squats
16.5 Flexibility, Agility and Cardiovascular Endurance:
14 Minute AMRAP
10 Overhead DB Squats(35#M/20#W)
10 Toes To Bar
10 Burpee Box Jumps
That’s just my take on how I would program the Open. Is it perfect? No of course not, is it better than what Castro programs? Not necessarily, but I just wanted to put it out there how I think it would be best to test athletes so they could move on to regionals. We will see what happens this year but either way it should be a fun time for athletes to see where they stand.