What does it take to participate in the CrossFit Open

What does it take to participate in the CrossFit Open
by Steve Johnson and Dan Lao
Acuo CrossFit
Redmond, WA

Based on questions from our members we wanted to provide you with a breakdown of what the Open is and examine what we think the minimum movement requirements are based on previous years.

What is the Open?
Later this week CrossFit Headquarters will announce the first workout of the 2014 Reebok CrossFit Games season. The season starts with the Open; a worldwide, online competition with no qualification requirements. Last year more than 138,000 people participated in the Open and this year HQ has promised it will “be even broader and more inclusive.” After the Open, the top athletes from each Region move on to Regionals and the top in each Regional will compete in the final event of the season in California, the 2014 Reebok CrossFit Games.

Now let us dig into the details a bit more. The Open is created and run by CrossFit Headquarters (we often just call them “HQ”). When you pay your $20 entry fee for the Open, it is going to HQ. This allows you to create a profile on the Games website and record and compare your Open workout results which will appear on the worldwide Leaderboard. HQ will announce a workout each week, via a live online event, for five weeks and the workouts will be formatted much like our main WODs, lasting no more than 12-15 minutes. We’ll treat them much like we treat the “benchmark WODs” you see each week.

What is Acuo CrossFit doing for the Open?
Outside of the competitive aspect, the Open is also a celebration of the CrossFit community. Regardless of whether or not you register to compete, it brings us all together as we talk about the workouts, share our stories of performing the workouts and of witnessing others perform them, and follow the results of the elite athletes from week-to-week.

Every Friday during the Open we will use the Open workout as the class WOD for the day. This means everyone will get to do it (we will modify it as needed to individual needs). We will also be hosting a fun gathering each Friday night as an excuse to all get together and chat over good food. You can do the workout during this event or just hangout and cheer others on.

Should I register to compete?
We’ll let the our suggestion be more objective by simply providing the movement standards we think you should currently possess to make it through the Open. These are based on the Open workouts from the last two years.

(Note: you should be able to do these unassisted – i.e. no bands)

Men under 55:
Burpees
Toes-to-Bar
Chest-to-Bar Pull-ups
Snatch at 75#
Box Jumps at 24” (stepping up & down is allowed)
Wall Balls with 20# med ball to 10’ target
Double-unders
Thrusters at 100#
Shoulder-to-Overhead at 115#
Clean & Jerk at 135#
Push Press at 115#

Women under 55:

Burpees
Toes-to-Bar
Chest-to-Bar Pull-ups
Snatch at 45#
Box Jumps at 20” (stepping up & down is allowed)
Wall Balls with 14# med ball to 9’ target
Double-unders
Thrusters at 65#
Shoulder-to-Overhead at 75#
Clean & Jerk at 95#
Push Press at 75#

Men over 55:
Burpees
Toes-to-Bar
Chest-to-Bar Pull-ups
Snatch at 45#
Box Jumps at 20” (stepping up & down is allowed)
Wall Balls with 20# med ball to 9’ target
Double-unders
Thrusters at 65#
Shoulder-to-Overhead at 95#
Clean & Jerk at 115#
Push Press at 95#

Women over 55:
Burpees
Toes-to-Bar
Chest-to-Bar Pull-ups
Snatch at 35#
Box Jumps at 20” (stepping up & down is allowed)
Wall Balls with 10# med ball to 9’ target
Double-unders
Thrusters at 45#
Shoulder-to-Overhead at 55#
Clean & Jerk at 65#
Push Press at 55#

Please let us know if you have questions or comments. We’re excited for the Open to get started and to continually create opportunities for you all to get better and have fun at the same time!