WORKOUT OF THE DAY, OCTOBER 9TH 2019
Published October 8, 2019
CROSSFIT OPEN 2020
We are excited to host another year of the online Open qualifier this CrossFit Games season! Our athletes are excited as well as our visitors who will be joining us while on Maui and away from their home box!
This will be our 10th year hosting the Open! We’ve learned a few tricks along the way to keep everyone having fun, staying safe, and getting legit validated scoring in a timely manner.
This is how we will run heats for validation this season
The announced Open WOD from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)
There will be scoring/judging heats during the FRIDAY 9AM CLASS ONLY. We will hit the 3…2…1.. GO at approx. 9:25 with heats following according to the WOD programmed and equipment available. Be ready to go at 9:25 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
We will also have scoring/judging heats during Open Gym on Sats starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
We will also have scoring/judging heats during Open Gym on Mons starting promptly at 10AM. Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
We have taken (and passed) the judging course. We will have a our certified head judges over-seeing all athletes during each heat. Therefore, we are not available to specifically judge for one athlete at a time.
Each athlete will need their own judge for their WOD and heat time.
We ask that athletes participating buddy up - each taking the time to judge for the other.
We will have scoresheets available along with clipboards and pens.
We will have the standards printed and posted. It is the athletes responsibility to look over these. We will briefly go over them before each heat, but need to keep heats moving. If you have any questions, feel free to contact us
Once the WOD is complete, each athlete will sign their scorecard and the judge will not only initial, but sign as well. We need full names in the case of any discrepancy.
It is the athletes responsibility to submit their own score listing performed at Lahaina CrossFit and selecting one of our head judges names.
We will ONLY validate all scores that we have overseen.
If you plan on submitting a video, please contact us ahead of time.
Have a great season, cheer on others, hit those PRs, stay safe, and don’t forget to HAVE FUN!
#open warm up
On the Minute x 20 (4 Rounds):
Minute 1: 5 Pausing Overhead Squats - 2 Second Hold at Bottom (Scale to Front Squats) 95/65lbs
Minute 2 : 15/12 Calorie Row (Scale to approx 45 sec work)
Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35) (Scale to 6 Alternating DeadBugs)
Minute 4: 20 Russian KB Swings (70/53lbs)
Minute 5: 12/9 Calorie Ski Erg, Assault Bike or Erg Bike (For you RUNNERs, 150m Run)
15 DB Bench Press (Hold R arm in locked out, 15 Reps with L Arm, switch)
10 Ring Rows w/feet on box