CrossFit Open

Bad Reps



It is always better to learn something correctly (and more slowly) the first time than to try and correct bad habits later.

In many ways, the mind and the body are at odds.

The mind makes us crave foods when we are stressed, even when we are stressed about losing weight.

The body will keep doing things ‘the old way’ even when our mind knows it isn’t correct and can even be dangerous.

Every time you repeat a movement or habit, your biology will create a stronger neural pathway. It will…

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“It’s all just random right?”


I could talk for HOURS about metcon creation. But the short answer is that, yes there are very deliberate methods to the madness.

Benchmark Workouts

  • First and foremost, I'll schedule certain 'benchmark' workouts 4-6 months in advance and make sure they jive with the strength lifting and skill progressions (and the Open of course). I'll make sure that the programming leading up to those workouts and the Open sets people up for success when test day comes.
  • Second, I'll acknowledge what week w…

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CrossFit Open 21.3 & 4 Breakdown and tips

What a finish to the 2021 Open!

Great combo of movements. Two scoring opportunities. Safety built in. I think it is great!

The video is long (you can always watch it at 1.25 or 1.5 speed), but I tried to keep it to things that you won’t see on other breakdowns.

I talk about why the 8’ rule, how front squats can make your grip tired, what to do during the rests, what shoes to wear, pointing toes, riding one wheels, how to get your first toes to bar or chest to bar, the secret to bar muscle u…

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CrossFit Open 21.1 Breakdown for Regular Folks

Well... I don’t think anyone expected Wall Walks in the Open!

That being said, it is a pretty cool movement to test people. It is more approachable than Handstand Walks. The judging should be pretty easy (although chalk handprints on the floor will drive gym owners mad).

It isn’t the most ‘functional’ movement in the CrossFit arsenal, but it will challenge people’s coordination and flexibility.

Watch the video for the full breakdown, but here are the high points:


  • 55 total Wall…

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CrossFit Open 20.4 Breakdown and Tips

What a great workout!

I love the combination of easy/approachable movements that moves to progressively more advanced ones and the combination of a bodyweight movement with the heavy stuff!

The Workout: 

30 box jumps (20" | 24")
15 clean and jerks, (65 | 95 lb)
30 box jumps
15 clean and jerks, (85 | 135 lb)
30 box jumps
10 clean and jerks, (115 | 185 lb)
30 single-leg squats
10 clean and jerks, (145 | 225 lb)
30 single-leg squats
5 clean and jerks, (175 | 275 lb)
30 single-leg squats
5 clean and jerks…

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CrossFit Open 20.3 Breakdown and Tips


Scroll down to see the deep dive into everything from pacing according to your abilities, what gear you should wear, movement points (including hand release push ups and bear crawls), etc.

This 'update' is just to cover some stuff that you may have missed (basically a TL;DR version)

Main Points

The workout is - 21-15-9 Deadlifts (155 / 225) and Handstand Push Ups then 21-15-9 Deadlifts (205 / 315) with a 50' HS Walk or Bear Crawl in between 


Exact point in the…

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It is the CrossFit Open, what do I do with the rest of the my week to stay healthy?

The CrossFit Open is a special time in our training year, and we need to approach it differently than we would our usual training.

It is important that if you are taking the Open pretty seriously that you do your best to rest the day before and the day after (or at least, do them at a reduced intensity).

In general, Open workouts are not designed to be good ‘training’ workouts (workouts that make you better).png

With that in mind, Open workouts (even when done ‘for fun’) tend to put a lot more strain on your body’s central nervous system (CNS) and tissues. This additional strain WILL outpace your ab…

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CrossFit Open 20.2 Breakdown and Tips

Still trying to keep the videos short... at least the video is shorter than the workout this time!

Main Points

The workout is - As many rounds as possible (AMRAP) in 20 minutes

  • 4 DB Thrusters (35lb / 50lb)
  • 6 Toes to Bar
  • 24 Double Unders

Dumbbell Thrusters

Exact point in the video: 

  • "Squat Curls" are okay! (you don't have to stand up all the way when picking the DBs up.
  • The DBs must start on the floor (no putting them on a box)
  • Place the DBs …

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CrossFit Open 20.1 Breakdown and Tips

As mentioned in the video, a bit different format this year!

Instead of a 25 minute video plus a 3000 word article, I am going to keep it short and try to provide ideas and tips that you may not have thought of. Scroll down to the bottom if you are just looking for the pacing guide. 

Main Points

The workout is - 10 rounds for time with a 15 minute cap. 

  • 8 Ground to Overhead (65lb / 95lb) -Clean and Jerk and Snatch are both acceptable-
  • 10 Bar Facing Burpees -stepping up out of the burpee…

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CrossFit Open 19.5 Breakdown and Tips

This one is a doozy!

CrossFit Open 19.5 is 33-27-21-15-9 of thrusters and chest to bar pull ups (20-minute mercy killin… I mean “TIME CAP”).



The most important thing for just about everyone will be pacing correctly. Come out too fast and you’ll be sure to get a score that doesn’t reflect your fitness. Start out too slow and you’ll always wonder if you could have gone faster.

Enter: The Pacing Chart

Pacing workouts with varying numbers of reps per round is always difficult. When…

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