The Open 2017 at CrossFit SPT

First off, what the heck is The Open?

The Open is a 5 week world wide competition. It is the first step for any athlete wanting to make it to Regionals or the Games. Every Thursday CrossFit HQ will release a workout. All registered athletes will have until Monday evening to do the workout and then submit their score online. Your score is put up on the worldwide leaderboard, where you can see where you stand in your age division and skill division. Sounds intimidating, and it can be…but don’t stop reading yet!


There are different divisions broken up by age and skill level. There is a teen division for ages 14-17 and  Masters division beginning at age 35. The scaled division is just that-a scaled version of the released workout. The scaled division will not have most gymnastics movements like handstand push-ups, muscle ups, etc. and the weights will be considerably lighter compared to the Rx division. If you typically scale all of your class workouts then this is the division for you.


If you are new to CrossFit within the last month, chances are, this year you are going to want to be a cheerleader and judge (both are vitally important roles in The CrossFit Open). If you’ve been in the CrossFit world for more than a few months, and have gotten to see all of the movements and are comfortable with performing them at high intensity then we say, “YES, do it!!!”

“If it doesn’t challenge you, it won’t change you.”

At CrossFit SPT you will have 2 opportunities to be judged.

1. The Open workout will be the workout of the day for Friday classes.
2. We will be hosting Friday Night Lights this year. Every Friday (times TBA) come on up for a workout and community in a competitive atmosphere.

There is no better place to go as hard as you can in a workout than in your home CrossFit gym. There is also no better feeling than to be cheered on by your fellow athletes, and to cheer them on as they do their workout. It’s pushing yourself past what you thought was possible. It’s about getting a great workout in, then cracking a beer with some friends. It’s about the community.

To find out more about the CrossFit Open and to register please visit

Thursday 1/12/17


10:00 EMOM (only work first :30)
Even-Max Strict Pull Ups
Odd-Max HSPU


Perform 3X with 2:00 Rest
400m Run
:30 Rest
500m Row
*Record your fastest 400m run & slowest 500m Row separately then ADD them together.

Wednesday 1/11/17


Overhand DL
5×5 Start at 40% DL 1RM
*Add weight each set


Open Workout 13.1

AMRAP 17:00

40 Burpees
30 Snatch 75m/55w
30 burpees
30 Snatch 135m/75w
20 burpees
30 Snatch 165m/100w
10 burpees
As many reps as possible in remaining time 210m/120w

*Power or Full Snatch

Plank Holds-More Than Just a Six Pack

You hear us say it all the time, “Core tight!”

A strong tight core is a great way to prevent injury especially, in the low back. When our stomach is pulled in tight, our low back isn’t taking on the brunt of the load.

Okay, so what is a tight core?

Think about someone coming up to you and trying to hit you in the stomach. Feel how you pull your belly button in, ribs down and hips up a bit? That is a tight stomach. Now squeeze your butt. BOOM! Tight core.

Weight training, gymnastics training, and the other skills we do everyday in class will strengthen your core, but there is always room to improve that core strength. A plank hold is one of our favorite exercises to not only strengthen your abdominal muscles, but to strengthen them over time while under tension, just like during a CrossFit workout.

Getting into a Plank

  1. Start at the top of a push up position with your wrist, elbows, and shoulders all in line.
  2. Feet together, and you should be up on your toes.
  3. Now brace your core! Squeeze your tummy in and together, then squeeze your butt!

Plank There should be no dip in the hips, or big hump up top either.


Start with doing them in a Tabata (8 rounds, :20 hold, :10 rest) then move on to longer holds, or start trying to do them on the side to engage your oblique’s more. You are always welcome to do these before/after class starts, and they are great to incorporate into on the road workouts, as well!

Side Plank


A strong core=a strong back

Happy Training!

CrossFit SPT

Tuesday 1/10/17


Hang Power Clean-1 RM
12:00 to establish
0:00-1:30 5 @35%
1:30-3:00 4 @45%
3:00-4:30 3 @65%
4:30-6:00 2 @75%
6:00-7:30 1 @85%
7:30-9:00 1 @95%
9:00-10:30 1 @100+%
10:30-12:00 1 @???


Using 50% of established 1RM HC
3 RDS Cindy W/Chest to Bar
15 Hang Squat Clean
2 Rds Cindy
10 Hang Squat Clean
1 Rd Cindy
5 Hang Squat Clean
*Cindy= 5 ctb pull ups, 10push ups, 15 air squats

Monday 1/9/16


Back Squat
5×5 75-77-80%


Conditioning EMOM


Even- 10 Jump Squats @ +/-35% Squat Max

Odd- 10 Push Press


Even- 10 OHS

Odd- 10 Front Rack Lunge (Each Leg)

Saturday 1/7/16

Teams of 2:
Partner Style
*Both partners will do all the reps*

For Time:
30 Hang squat cleans 95/65
30 burpee over bar
30 box jumps 24/20
30 OHS
30 Chest bar pull-ups

Friday 1/6/16

Bench Press
Add weight

Class will split into teams of 2
For Time
200 calories on the assault bike

•Switch riders every :90
•Everyone does 1 thruster OTM except for the rider
•Add 1 thruster each minute

RX 95/65
Scale 75/45

Thursday 1/5/17



Every 2:00 for 10:00
60%-65% of Snatch Max
1 Snatch +4 OHS
2 Snatch +3 OHS
3 Snatch + 2 OHS
4 Snatch +1 OHS
5 Snatch
* 1 sec pause at the top and bottom*


Tabata Style
:40 work :20 rest
50 Goblet Squats 53m/35w
40 KB Swing
30 Sumo High Pulls
20 Push ups
10 Pistols


Wednesday 1/4/17

Wednesday 1/4/17


1 RM Press

5 @ 30%

4 @ 50%

3 @ 60%

2 @ 70%

1, 1, 1


Open Workout 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes