GOAT WORK/OPEN PREP for 18.2 (~20 min)


3 Rounds
400m Run
10 Power Cleans (135/95)
50 Double Unders


Due to equipment shortage, men’s Rx’d weight for the dumbbell squats will be 45#.

***Please remember, If you are signed up for the CrossFit Games Open, you will have to use the appropriate weight***

Thank you for understanding!!


This article is a few years old, but still applicable for those athletes who are really getting after the Open and how to also balance these five weeks with regular training.  Check it out from

Registration for the 2015 Open is upon us, and CrossFit athletes worldwide are gearing up to prove their fitness. This article aims to provide strategies and suggestions for athletes of any level who are taking on the Open this year.


There are three categories of athlete competing in the Open:

– You’re a serious contender for the Games. If this is the case, you’re already going to Regionals, barring a fluke, which is out of your control anyway. Your training focus needs to be on Regionals and qualifying for the Games, not on maximizing Open scores.

– You’re on the cusp. If the events are right for you, and you bring your A game to each one, you can qualify for Regionals. That’s a great accomplishment in and of itself, but if you’re coming into Regionals in the No. 20 spot, you’re not a Games athlete (Yes, I know about Cody Anderson. Stop). In this case, it’s best to foster a long-term view. Don’t take five weeks of your training and focus everything on maybe making it to Regionals at the expense of everything else.

– You’re not making it to Regionals, and you know it. There’s nothing wrong with being in this position, but it’s foolish to prioritize the Open above everything to come in 200th place instead of 220th. Keep getting stronger, keep developing skills, keep improving your aerobic capacity. Treat the Open as practice for next year and the years following.


Often, athletes get caught up in preparing for the tests of aerobic capacity the Open brings. Even ignoring the possibility of a more skill and strength intensive Open in 2015, this approach is a mistake for several reasons.

First, training with a heavy bias toward aerobic capacity pulls us away from training through the Open instead of for the Open. If you already have an aerobic capacity bias in your training to address a specific deficit, that’s one thing. But if you have been using a balanced program year round to make full spectrum improvement, it is unwise to move away from this in favor of a training plan geared toward five weeks of nonstop sport specific training.

Second, it is unwise to take for granted that just because the Open has had an aerobic capacity bias in previous years, it will again this year. 2014 included the heaviest weights yet seen in the Open, and with the introduction of the scaled division, there is a good chance that we’re going to see the classic tests of capacity, more heavy weights, and more skill components. Don’t train for the 2014 Open.


Barring an absolute fluke, or a situation where a marginally better score will massively improve your standing (to the point that it greatly increases your chance of getting to Regionals), there is no reason to perform an Open workout twice.

Remember that every time you perform an Open event, you are skipping something else. Maybe you won’t push your squats as hard so your legs stay fresh. Maybe you’ll substitute a completely different sport piece to do the Open workout again. Consider training economy, and consider whether moving up 10 spots in a field of thousands really means much to you.


With regard to planning your training week, the Open really throws a wrench in the works. Having a major component of your week unknown until Thursday evening makes organizing a challenge, but there are some things you can do to plan for the undetermined.

My athletes train five or six days a week, with Thursday as an off-day or as their lightest training day. They perform the Open event on Friday. These suggestions are built around that schedule, but can easily be modified to fit your own.

-Front load your week. Make Monday and Tuesday the highest volume training days, with a lighter day on Wednesday, and active recovery on Thursday. Friday should be based around the Open workout, making that the first item on the list followed with relatively lower stress work. Saturday should be similar in volume to Wednesday. I typically make Saturday our highest volume strength day. Sunday is off or active recovery.

-Think about which movements have a particularly deleterious effect on your preparedness, and do them on either Monday or Saturday. Are you prone to tearing after a lot of pullups? Put them on Saturday so that if they do tear, you have nearly a week to heal. Do muscle-ups leave you very sore? Train them Monday so that you’ll have until Friday to recover if they come up in that week’s event.

-Pay attention. Although it’s possible that a movement will be repeated in two events, it’s fairly unlikely, and therefore each week’s programming becomes easier to divine. If the first week had overhead squats, you can pretty safely assume the next four weeks will be without. Take this into account as you plan the next week’s training.

read full article here…