The CrossFit Open 2019: How Does it All Work? – By Coach Misty

Hey Guys!

Soooo the Open is swiftly getting closer, Feb 21st – March 25th to be exact 🙂
Below are the details you need for it if you’re a first timer or a veteran of how it will work at Thames.

What is the CrossFit Open?

For the newbies out there, this is a 5 week worldwide competition, and it is one of the ways to “Get to the Games”.

This competition is broken down into age categories as well as RX or Scale divisions. You can register for it online (in order to be able to record your score) or just do it for fun. A workout is released every week, you take on the challenge, kick ass, record your score and get ranked accordingly.

Ooh and you have one of your peeps judge you too 🙂 You will hopefully never feel the annoyance of being “No Rep’d” 🙂 After this, the National Champions and the top 20 from the Open go to compete at the CrossFit games and try earn the title of “Fittest on Earth”.

If you feel like some more info, please see below 🙂 Annnd at the bottom of this blog is a link to register if you are keen

Click More Info About the Open!

How it will work at Thames?

Every Friday we will have the CrossFit open as the main class programming. The workout is only released in the early hours of Friday morning, so its a “wake up and be surprised kinda thing” for both you and all the coaches 🙂

The workout will always have a RX and scaled version, as well as a teens and masters version of the WOD.

The morning and lunchtime classes will run as normal, you will do the workout in heats and judge each other. All the coaches will have taken the “Judging Course” and will assist in ensuring correct movement standards are adhered to.

The evening will run in rolling heats from 17:30 onwards. So there will be no “Set Class”. Just come sometime between 17:30 and 19:30 to get your wod in and scored 🙂

If you have registered, you will have “CrossFit Thames” as your affiliate and you will record your score online, with either Dan, James, Milo or Misty as your judge.

Then you wait until the submission deadline closes (Monday eve) and see how you rank in the world 🙂

Can you redo the workout?

Of course you can redo it. This will not be programmed again in class however, so you will need to do it in open gym and get someone to judge you

As a warning, Monday nights can get quite busy with class, fundies and people re-doing the open, so try to go for a “Once and Done” approach. Buuut we will always try our best to get that second attempt in for you.

The Last Friday (22 March):

The last Friday we will be having a final Open Friday night lights kinda party too. So definitely try make the evening sessions for this one:-) Or just come and cheer people on and eat all the food you deserve for kicking ass earlier that day 🙂

Other questions that have come my way:

1. You don’t have to register in order to do the Friday Open workouts. Just come and do them anyway 🙂
2. Registration is $20
3. Link below for the site to register
4. We are named “CrossFit Thames” under affiliate when you register (no Reebok in front)
5. You have until the Monday evening to submit your score
6. Don’t worry if your score isn’t verified straight away, we will go online and verify all on Monday night.
7. Doesn’t matter if you don’t think you have all the movements, there is a scaled division aaaaand this will be a great benchmark to see how you have improved when you do it again 🙂

Any other questions or concerns let me know 🙂

Click Here to Register For the Open!



A) Power Snatch
Build to a heavy 3 Touch and go for the day

B) 50-40-30-20-10
Alt. DB Snatch 22/16kg

*Between each set complete:
10 Jumping Lunges
50 Double Unders
CAP: 20min.


Classic CrossFit

A) Push Jerk
Build up to a heavy 5 of the day

B) EMOM x 10min. (both in the same min.)
2 Hang Power Cleans (Climbing)

*Start at about 60% and build a little each round or every other round. Your weight is your score.

C) 6min AMRAP:
8 Hang Power Cleans 50/35kg
8 Front Squats


EMOM x 10min.
10 Barbell Thrusters
Max Double Unders in remaining time

EMOM x 10min.
5 Push-Ups on your DBs
5 Renegade Rows (ea. arm)
5 Push Press
*If this is easy try 6+

2 Rounds For Time: (12min. CAP)
400m Run
5 Wall Climbs
10 Cal Bike
15 KB Hang Squat Cleans 24/16kg
*Rest 3min. Between Each Section


5 Rounds:
9 OHS 40/30kg
11 CTB Pull-Ups

Max Meters on the rower (partners of 2)
*Break it up however you like

25-35min. AMRAP
10 Deadlifts 115kg/80kg
10 HSPU’s


Classic CrossFit

A) Clean and Jerk
Spend about 10-12min. working up to a heavy touch and go (2 reps).

There is not enough time here to get a PB, so don’t worry about that. Just need a good warm up to make part B feel light. Do not let go of the bar. Fast and efficient.

B) Every 7min. x 4 Rounds:
10 Clean and Jerks 60/40kg
400m Run
2 Rope Climbs
25 Burpees


15min. to finish…
DB Alternating Side Lunges (hold in front rack)

Rest 3min.

10min. EMOM (both in the same min.)
12 Alt. DB Hang Snatch
12 Air Squats
*Go up in reps if this is easy for you. Some of you may get up to 16 or 18.

Rest 3min.

6min. EMOM:
5 Burpees
Mar Rep Goblet squats in remaining time.


A) Back Rack Lunge
Build to a heavy 10 (5 per side) across 3-5 sets

B) EMOM x 15min.
min. 1) 15/12 Cal Row
min. 2) 20 Wall Balls 9/6kg
min. 3) Max American KB Swings 24/16kg
*Score is KB Swings only*


35min. to get as far as possible… 1 partner works at a time.

Murph “buy in”
1mile run (in 200 or 400m intervals)
100 Pull-Ups
200 Push-Ups
300 Air Squats
1mile run


clean and jerk OR snatch ladder in remaining time…
10 reps at 60%
10 reps at 70%
10 reps at 80%
Max reps at 90%