Crossfit Open Movements, Load, and Frequency

Some have been asking "do you think I could do the Open next year?". My answer is always YES!!! Really, the Crossfit Open is about 3 things.
  1. It gives you a goal and surprises you with what you can achieve.
  2. It gets you competing again. If not against anyone else but yourself.
  3. It's fun. Kudos to Crossfit Madison to letting me come out and join them this year even though I am not a member of their box. Great community!!! Love those guys.

There are at least 4 names I can think of that I expect to see this year competing. You know who you are...

Yes, having that analytical mind, I've compiled a list of movements, typical loads, and frequency that they occur in the last 4 Opens (2011-2014). This gives you an idea of what to expect. Remember most WODs are AMRAPs so you'll start off with lighter loads and work your way up. This means anyone can complete at least 1 rep or round to move on to the next week of competition.

movement	freq	Typical load/reps
burpees	4	40
thruster	4	100#
snatch	4	75; 75, 135, 165, 210
box jumps	4	15
toes to bar	4	9, 50
wall balls	4	40; 150 reps
double unders	4	90
chest to bar	4	15
muscle ups	4	Found late in AMRAP
clean & jerk	2	135; 165 (squat)
clean	2	135; 145
deadlift	2	155; 135, 185, 225, 275, 315, 365
push press	2	115
OHS	2	95, 120
row	1	60 cals

Note, when you see a number separated by a semicolon (;). The first number is the typical load if they are giving you multiple rounds with that load. Otherwise the loads separated by a comma are they loads that increase from round to round.

Also important to note Muscle Ups are only found in the last round of the AMRAP. Personally, I've never gotten that far in the AMRAP to have to face them.

Also keep in mind, even if you've never gotten your first double under... you might surprise yourself in the environment that only a Crossfit gym can and does provide.