Mon – 24/2/14

A) Power clean to push jerk

  • 10 mins to find a “touch and go” triple
  • Focus on going from PC straight into PJ without any pause

B) EMOM for 8

  • 5 power clean to push jerk @ 75% of A

C) AMRAP in 5mins: Ascending ladder (2+2, 4+4, 6+6, etc…)

  • Hang power clean
  • Hand release push up

Rest 2mins

D) AMRAP in 3mins: Ascending ladder (2+2, 4+4, 6+6, etc…)

    • T2B
    • Pull up


  • Should you register?  If you rx most WODs and are comfortable with high reps of moderately heavy weights than yes you should! Here are some reasons why you should register for the CrossFit Open
    • 1. Accountability Acountability is always one the biggest reasons why things do or do not work.  If you’ve given some thought to the entire structure of a CrossFit box, it’s one of the key things that’s built into almost every aspect.  From the philosophy, to the structure of the workouts.  From the community we build, to the way each class is run.  It’s all setup to promote accountability. Signing up for the Open is another step towards accountability.  It makes you mentally and physically step up to the challenge, not unlike signing up for a competition.  Taking this step and committing yourself will raise your commitment to your fitness, and will only bring about positive changes!
    • 2. Training vs. Working Out   There’s a huge difference between training for something and working out.  If you’re out on the beach running every Sunday cause you just want to get a run in, that’s great.  But if you’re training for a 1/2 marathon, then all of a sudden things get real. The point is it becomes something you’ve set your mind to. There’s a goal at the end of the day, not just to get into the box to workout.  This will force you to start looking at things from a different angle, and again, it will only have great benefits to you in the long run
    • 3. Camaraderie  Just like every single workout we do, there’s something magical about going through something sucky alongside other people (and living to talk about it).  It’s bonding.  For some sick reason, us humans love this stuff.  There’s always a funny story and a laugh shared about even our most bleak times.We will be doing the Open workouts at the box.  That’s a fact.   Joining in with everyone else will allow you to participate in the fun of the Open with everyone.   The energy at the box during the Open will be almost 100% focused on the Open, so play along with everyone else!
    • 4. Baseline Tests  It’s not uncommon for us to use the previous Open workout to test our baseline fitness gains.  It’s pretty easy to redo an Open workout and compare it with what you did in previous attempts.  The people programming the Open aren’t dumb.  What they come up with are generally very creative/hard/mind-screwing/humbling/etc workouts.  They’re the kind that would make for a good test/retest situation.
    • 5. Cause it’s FUN  Saved the best for last.  The whole experience of the Games is FUN.  The Open, Regionals, and the Games themselves.  It’s all so much fun.  Let yourself get engrossed in the experience.  It is the CrossFit Season! It truly is CrossFit Christmas!  After all, like we  say – this gym is your time to escape from every day junk.  It’s all meant to be fun at the start or end of the day, while giving you something positive to do and yielding you some results that can help you in many walks of your life.

The whole experience is awesome, and it’s worthwhile to let yourself get into it.  Even if you have no delusions of making it past the Open.  Over 130,000 people competed in the Open in 2013 an only 43 people from each region compete at the Regionals.  It really is your opportunity to play in the Sport of Fitness!

  • Have you registered?  It’s easy to do, top right hand corner! Make sure you select Hilltop CrossFit as your Affiliate and your Team.
  • Not registering but still want to do the WODs each week?  That’s easy, we’ll be running our own in-house competition with a scaled option available for the WODs.  If you want to do the WODs as RX then make sure you register!