24 WODs That Will Prepare YOU For The CrossFit Games Open 2019

12 Jan 2018

CrossFit Games Open 2019 Countdown & Schedule

19.1 = February 21st-25th
19.2 = February 28th-4th
19.3 = March 7th-11th
19.4 = March 14th-18th
19.5 = March 21st-25th

The CrossFit Games Open starts at 21st of February, and there are only a few weeks left. It is hard to improve your overall fitness in such short time, but you can still prepare for the CrossFit Games Open workouts.

What we know about CrossFit Games Open workouts

  • Workouts are usually up to 15 minutes long
  • There are only 1-2 heavy workouts during the Open
  • There will be dumbbells in at least one workout</a>
  • Often, there is no place to hide, you will suffer a lot
  • The better you are, the harder they will be (Dave Castro is good at programming such WODs)
  • One WOD will be repeated

1) The Open WODs from last years

One of my things to do before the Open is to repeat the WODs from last years, especially the ones I am the most scared of. Here are my TOP 6 of The CrossFit Games Open workouts that I love to repeat.
By the way, if you are lucky you may repeat the WOD that will be announced this year.

Open 11.3
5 Min AMRAP

Squat clean 165/110 lbs
Jerk 165/110 lbs

Open 13.1
17 Min AMRAP

40 Burpees
30 Snatches 75/45 lbs
30 Burpees
30 Snatches 135/75 lbs
20 Burpees
30 Snatches 165/100 lbs
10 burpees
MAX Snatches 210/120 lbs

Open 14.4
14 Min AMRAP

60 cal Row
50 Toes-To-Bars
40 Wall-Ball shots, 20/14 lbs
30 Cleans, 135/95 lbs
20 Muscle-Ups

 

Open 14.5/16.5
For Time

21-18-15-12-9-6-3
Thrusters 95/65 lbs
Bar Facing Burpees

Open 15.4
8 Min AMRAP

3-6-9-12-15-18-21-… HSPU
3-3-3-6-6-6-9-… Cleans 185/125 lbs

Open 17.5
10 Rounds of

9 Thrusters 95/65 lbs
35 DUs

 

2) Aerobic Capacity Interval Workouts

Almost all workouts in the Open requires a lot of aerobic capacity, and the aerobic capacity interval workouts will help you improve that. These workouts are one of the best ways to learn how to breathe and maintain your heart rate during the workouts of any length. If you are doing these workouts on a weekly basis, you probably know what I am talking about, and if you are just starting with them, you will see a lot of improvements in only a few weeks.
As the Open is very close, try to do them 2 times a week instead of resting days. You can either run, row or bike (also Assault and other bikes).
  • SPRINT = As fast as you can, all out, adjust the speed to the length of the sprint
  • ON = Breath hard but be able to manage the pace through the workout (don’t start too fast)
  • RECOVERY = Keep moving but recover (e.g., jog)
  • OFF = Just stop

10 Rounds of

2 Min ON
1 Min RECOVERY

10 Rounds

10-9-..-2-1 Min ON
15 Sec SPRINT
45 Sec OFF

20 Rounds of

40 Sec ON
20 Sec SPRINT
60 Sec OFF

 

9 Rounds of

5-4-3-2-1-2-3-4-5 Min ON
1 Min RECOVERY

30 Rounds of

15 Sec SPRINT
45 Sec RECOVERY

10 Rounds of*

1 Min SPRINT
3 Min RECOVERY
* Great on Assault Bike

 

3) CrossFit WODs that everyone is avoiding

Thrusters, burpees, wall balls, row, etc.

Ok, I don’t know if really everyone is avoiding these movements, but if you make a WOD froma combination of these movements, you surely know that it is going to hurt and that your heart rate will be off the charts.
“Burpees, again? Why?” I don’t even remember how often I hear that if I show WOD which has +50 burpees to my class. Why burpees (and other unpopular movements)? Because they are one of the most effective movements used in the CrossFit, it is crazy, how more intensive WOD can be if burpees are added.
Workouts in the Open are usually very intensive, and you can quickly get used to that level of intensity if you stop avoiding those “unpopular” movements.
Here are a few WODs that you should be scared of, especially, if you know how to push the pace in the WOD.

 

10 Rounds of

9 Deadlifts 225/155 lbs
9 Burpees

3 Rounds of

21 Wall Balls 20/14 lbs
15 Burpees
9 Thrusters 95/65 lbs

7 Rounds of

7 Thrusters 75/55 lbs
7 Burpees
7 Box Jumps 24/20″

 

12 Min AMRAP

15 cal Row
30 Wall Balls 20/14 lbs
60 DUs

For Time

2K Row
50 Rower Facing Burpees

For Time

50 Wall Balls 20/14 lbs
50 Burpees
50 Wall Balls 20/14 lbs

 

4) Bar/Ring Gymnastics

Chest-to-Bar Pull Ups, Toes-to-Bars, Ring/Bar Muscle Ups

According to the last years, there were always at least two workouts that involve bar/ring gymnastic movements. We also don’t get regular pull ups but only chest-to-bar pull ups or muscle ups, probably because they are easier to judge. If you are bad at these movements, there is still little time to improve the technique and get used to them.
Pro tip: If you suck at these movements (as I did), split them as much as you can. For example, if WOD has 10 Muscle Ups, do 3+3+2+2 (even if you can do 10 unbroken in the first round) or if WOD has 15 C2B Pull Ups, just do 5 sets of 3. Your arms will thank you during later rounds.
Here are a few workouts that should help you to get used to these movements.

 

9 Min AMRAP

10 Hang Squat Cleans 135/95 lbs
10 C2B Pull Ups

For Time 10-8-6-4-2

Bar Muscle Ups
Snatches 115/80 lbs

10 Min AMRAP

25 Amer. KB Swings 1.5/1 pood
15 TTB

 

For Time

20 C2B Pull Ups
40 cal Row
40 Pull Ups
60 cal Row

For Time

15 Ring Muscle Ups
150 DUs
15 Ring Muscle Ups

For Time

40 Power Cleans 135/95 lbs
40 TTB
40 Box Jumps
40 Pull Ups

 

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