The CrossFit Open: RX or Scaled?

How to make the best decision for your fitness journey
Written by Marcus Smith
Marcus Smith
Feb 6, 2024
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5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
The CrossFit Open: RX or Scaled?

So you’ve signed up for the CrossFit Open – well done! As the days pass by and the first workout is creeping closer, you may start to think about whether you should do it RX or scaled.

It’s not a decision that you can make depending on the weather or what you had for breakfast – you need to know what you’re capable of and what your limitations are.

Should you do the CrossFit Open RX or scaled? 5 Questions to help you decide

To help you figure out if you should Rx the CrossFit open, here are 5 questions to ask yourself:

#1 – Did you do the CrossFit Open RX last year?

If you did and you had fun then you probably shouldn’t change a thing. If no, continue with the next question:

#2 – How confident do you feel doing the RX workouts from the last 2 years of the CrossFit Open?

Again, if you’re confident you could handle the RX workouts from the past then you can give it a go this year. If not, continue with the next question:

#3 – Have you improved over the past year?

If you’ve become a lot fitter and stronger since last year and you’re confident in the RX movements, you could try the RX workouts for the Open this year. If not, talk to your coach (you may have improved a lot but not noticed it!) and continue with the next question:

#4 – Do you generally use RX weights in the class program?

If yes then RX at the CrossFit Open is definitely for you. If no, continue to the final question:

#5 – Will doing the Open RX this year make me a happier human being?

If yes then you’re all set. If no, then it looks like the scaled version of the CrossFit Open is a better fit for your journey right now!

What variations are available for the CrossFit Open workouts?

For each workout of the CrossFit open, you can choose to complete the RX version (exactly as the workout is written), the scaled version or the foundations version. You can use any combination of these variations – scaled one week then RX’d the next – depending on your current ability.

If you’re not sure what variation to choose, speak with one of our CrossFit coaches in the gym and they’ll be able to help you out!

What’s the difference between Rx, Scaled and Foundation CrossFit workouts?

RX – This level is designed for people that have a lot of experience with CrossFit. They are comfortable with all the movements and have a good sense of their current fitness level as a result of doing CrossFit for a long time.

Scaled – This level is designed for people that have some experience with CrossFit. There are still some movements that they haven’t mastered (yet!) but still want to challenge themselves.

Foundation – This level is designed for people that have very little experience with CrossFit. They are still learning the building blocks for the main CrossFit movements and finding their feet with CrossFit programming.

Should I RX the CrossFit Open Workouts if I can only do 1 rep?

A lot of athletes taking part in the CrossFit Open are able to do a muscle-up or travel a short distance with a handstand walk. If you’re really close to achieving these milestones then the atmosphere and energy of the Open might help you finally get your first well-earned rep.

Whether you choose to RX or scale the CrossFit Open workouts really depends on your goals and what motivates you as an athlete.

Someone doing a muscle up in the gym cheered by others.

If you can manage 1 rep in the RX workouts then you’ll be placed above everyone that did the scaled workouts on the leaderboard. As long as you’re not pushing your body far beyond its limit and risking injury – that’s a milestone achievement!

Completing the scaled Open workout gives you an incredible sense of accomplishment and is a fantastic building block for mastering the skills required to RX next year’s CrossFit Open!

The best thing to do is talk to your coaches. At InnerFight, we’ve been doing the CrossFit Open since 2011 so we can answer any questions you have and help you make the best decision for your fitness journey. Get in touch with us at winning@innerfight.com and we’ll be happy to help you.

Related: 4 Tips to SMASH the CrossFit Open

Closing thoughts

The CrossFit Open should challenge you, make you a better human being and allow you to have fun with the InnerFight and broader CrossFit community. It should not give you sleepless nights and raise anxiety levels.

Hopefully you have the answer to your question here. If not reach out to one of the coaches, we would love to support you!

Fun  - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-16

Gymnastics

Snatch focus for this week. 3 position snatch. Understanding the high hang, hang and from the floor positions for better timing.

Some fun stuff for the eid holiday and will see how how heavy we can go with a 3 miss rule, like a mini competition

Check out the entire months programming options across all of our classes and programs

https://youtu.be/4pzZExXVsXo

Here's a run down of our other classes this month:

Gymnastics: https://youtube.com/shorts/QN__t-BIayI?feature=share


Pure Strength

Monday - Starting the week off with push + pull. Using tempo strict banded pull ups & incline dumbbell bench press to strengthen the upper body. Not crazy on volume here today but lots & lots of tension created.

Wednesday - We go to lower body for a glute focused session. Using barbell hip thrusts, kettlebell swings, banded marches & more. You’ll be feeling session a few days after for sure.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-16

Track Tuesday

This week is our famous ‘builders’ workout. This workout is about building your pace from marathon pace down to 5k pace. The fastest group will do this over 2k efforts, the distance decreases depending on the group’s goal paces. The shortest interval will be 800m. Every group does 4 sets meaning this workout is accessible for everyone and guaranteed to give you a good time!

Start time: 05:59am

Entrance fee: https://isddubai.com/athletics-venuehire/

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6


Wednesday Ride

You cannot change what you cannot measure. This week we measure Critical Power over a 3 and 12min efforts. Bring your max efforts!

Start time: 05:59am

Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-16

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Easy and Strength

Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.

We twill hen spend 30 mins in the gym, to help you run strong. This week we will see some new movements as we commence our next strength cycle.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

Description: This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week you are looking to build your pace throughout your reps. Starting the rep at Marathon pace, you are aiming to be at 5km by the end of the rep.

We have 12 different pace groups; the coaches will help you find a pace group to work with for the session.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Intervals

Today we are running intervals from InnerFight, a great opportunity for you to get some fast running in if you did not make it to track on Tuesday. Today we have 1km repeats on the menu.

Friday*

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we are heading back the canal bridge at the end of the beach for 30 mins of hill repeats. We will start and finish with easy running there/back. Remember to stay tall on your hill runs, look forward and not at the ground. Hills are a great way to strengthen your legs.

*Track Tuesday and Coffee Run will host male and female runners

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-16

First week of the new block. This block will run for 6 weeks with a consistent weekly back squat + strict pull up / L sit progression throughout. Kick off the week with a new movement Sumo deadlifts & a spicy burpee workout. Tuesday we have push press & a mixed gymnastics partner workout. Wednesday we squat both on one & two legs. Thursday is our strict pull ups & first progression of L sits, before finishing hard on friday with squat cleans & a classic couplet!

Monday:

Strength: Sumo Deadlifts + Box Jumps


Conditioning:

For Time: 75 Burpee Box Jump Overs


60s On / 60s Off x 10

10 SDLHP 45 / 30kg

AMRAP Burpee Box Jump Over 24 / 20"


Tuesday:

Strength: Barbell Push Press


Conditioning:

Partner Workout 2 Rounds For Time:


40 Syncro Push Ups

30 / 24 Calorie Ski

40 Syncro  V Ups

30 / 24 Calorie Ski

40 Syncro Pull Ups

30 / 24 Calorie Ski

Wednesday:

Strength: Barbell Back Squat


Conditioning:

20 min AMRAP

50 Double Unders

20 / 15 Cal Assault Bike

10 Pistols (L Leg)

10 Pistols (R Leg)

Rest 60s

Thursday:

Strength: Strict Pull Ups + L Sits


Conditioning:

EMOM x 25 min

1: 3 Rope Climbs

2: 15 / 10 Cal Row

3: 12 / 8 / 6 Toes To Bar

4: 15 / 10 Cal C2 Bike

5: Rest

Friday:

Strength: Barbell Cleans


Conditioning:

For Time:

Olivara Run (800m)

42 FR Rev Lunge 45/30kg

Park Run (400m)

30 Front Squats

Pool Run (200m)

18 Thrusters

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
The CrossFit Open: RX or Scaled?

So you’ve signed up for the CrossFit Open – well done! As the days pass by and the first workout is creeping closer, you may start to think about whether you should do it RX or scaled.

It’s not a decision that you can make depending on the weather or what you had for breakfast – you need to know what you’re capable of and what your limitations are.

Should you do the CrossFit Open RX or scaled? 5 Questions to help you decide

To help you figure out if you should Rx the CrossFit open, here are 5 questions to ask yourself:

#1 – Did you do the CrossFit Open RX last year?

If you did and you had fun then you probably shouldn’t change a thing. If no, continue with the next question:

#2 – How confident do you feel doing the RX workouts from the last 2 years of the CrossFit Open?

Again, if you’re confident you could handle the RX workouts from the past then you can give it a go this year. If not, continue with the next question:

#3 – Have you improved over the past year?

If you’ve become a lot fitter and stronger since last year and you’re confident in the RX movements, you could try the RX workouts for the Open this year. If not, talk to your coach (you may have improved a lot but not noticed it!) and continue with the next question:

#4 – Do you generally use RX weights in the class program?

If yes then RX at the CrossFit Open is definitely for you. If no, continue to the final question:

#5 – Will doing the Open RX this year make me a happier human being?

If yes then you’re all set. If no, then it looks like the scaled version of the CrossFit Open is a better fit for your journey right now!

What variations are available for the CrossFit Open workouts?

For each workout of the CrossFit open, you can choose to complete the RX version (exactly as the workout is written), the scaled version or the foundations version. You can use any combination of these variations – scaled one week then RX’d the next – depending on your current ability.

If you’re not sure what variation to choose, speak with one of our CrossFit coaches in the gym and they’ll be able to help you out!

What’s the difference between Rx, Scaled and Foundation CrossFit workouts?

RX – This level is designed for people that have a lot of experience with CrossFit. They are comfortable with all the movements and have a good sense of their current fitness level as a result of doing CrossFit for a long time.

Scaled – This level is designed for people that have some experience with CrossFit. There are still some movements that they haven’t mastered (yet!) but still want to challenge themselves.

Foundation – This level is designed for people that have very little experience with CrossFit. They are still learning the building blocks for the main CrossFit movements and finding their feet with CrossFit programming.

Should I RX the CrossFit Open Workouts if I can only do 1 rep?

A lot of athletes taking part in the CrossFit Open are able to do a muscle-up or travel a short distance with a handstand walk. If you’re really close to achieving these milestones then the atmosphere and energy of the Open might help you finally get your first well-earned rep.

Whether you choose to RX or scale the CrossFit Open workouts really depends on your goals and what motivates you as an athlete.

Someone doing a muscle up in the gym cheered by others.

If you can manage 1 rep in the RX workouts then you’ll be placed above everyone that did the scaled workouts on the leaderboard. As long as you’re not pushing your body far beyond its limit and risking injury – that’s a milestone achievement!

Completing the scaled Open workout gives you an incredible sense of accomplishment and is a fantastic building block for mastering the skills required to RX next year’s CrossFit Open!

The best thing to do is talk to your coaches. At InnerFight, we’ve been doing the CrossFit Open since 2011 so we can answer any questions you have and help you make the best decision for your fitness journey. Get in touch with us at winning@innerfight.com and we’ll be happy to help you.

Related: 4 Tips to SMASH the CrossFit Open

Closing thoughts

The CrossFit Open should challenge you, make you a better human being and allow you to have fun with the InnerFight and broader CrossFit community. It should not give you sleepless nights and raise anxiety levels.

Hopefully you have the answer to your question here. If not reach out to one of the coaches, we would love to support you!

Fun  - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-16

Track Tuesday

This week is our famous ‘builders’ workout. This workout is about building your pace from marathon pace down to 5k pace. The fastest group will do this over 2k efforts, the distance decreases depending on the group’s goal paces. The shortest interval will be 800m. Every group does 4 sets meaning this workout is accessible for everyone and guaranteed to give you a good time!

Start time: 05:59am

Entrance fee: https://isddubai.com/athletics-venuehire/

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6


Wednesday Ride

You cannot change what you cannot measure. This week we measure Critical Power over a 3 and 12min efforts. Bring your max efforts!

Start time: 05:59am

Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-16

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Easy and Strength

Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.

We twill hen spend 30 mins in the gym, to help you run strong. This week we will see some new movements as we commence our next strength cycle.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

Description: This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week you are looking to build your pace throughout your reps. Starting the rep at Marathon pace, you are aiming to be at 5km by the end of the rep.

We have 12 different pace groups; the coaches will help you find a pace group to work with for the session.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Intervals

Today we are running intervals from InnerFight, a great opportunity for you to get some fast running in if you did not make it to track on Tuesday. Today we have 1km repeats on the menu.

Friday*

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we are heading back the canal bridge at the end of the beach for 30 mins of hill repeats. We will start and finish with easy running there/back. Remember to stay tall on your hill runs, look forward and not at the ground. Hills are a great way to strengthen your legs.

*Track Tuesday and Coffee Run will host male and female runners

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-16

First week of the new block. This block will run for 6 weeks with a consistent weekly back squat + strict pull up / L sit progression throughout. Kick off the week with a new movement Sumo deadlifts & a spicy burpee workout. Tuesday we have push press & a mixed gymnastics partner workout. Wednesday we squat both on one & two legs. Thursday is our strict pull ups & first progression of L sits, before finishing hard on friday with squat cleans & a classic couplet!

Monday:

Strength: Sumo Deadlifts + Box Jumps


Conditioning:

For Time: 75 Burpee Box Jump Overs


60s On / 60s Off x 10

10 SDLHP 45 / 30kg

AMRAP Burpee Box Jump Over 24 / 20"


Tuesday:

Strength: Barbell Push Press


Conditioning:

Partner Workout 2 Rounds For Time:


40 Syncro Push Ups

30 / 24 Calorie Ski

40 Syncro  V Ups

30 / 24 Calorie Ski

40 Syncro Pull Ups

30 / 24 Calorie Ski

Wednesday:

Strength: Barbell Back Squat


Conditioning:

20 min AMRAP

50 Double Unders

20 / 15 Cal Assault Bike

10 Pistols (L Leg)

10 Pistols (R Leg)

Rest 60s

Thursday:

Strength: Strict Pull Ups + L Sits


Conditioning:

EMOM x 25 min

1: 3 Rope Climbs

2: 15 / 10 Cal Row

3: 12 / 8 / 6 Toes To Bar

4: 15 / 10 Cal C2 Bike

5: Rest

Friday:

Strength: Barbell Cleans


Conditioning:

For Time:

Olivara Run (800m)

42 FR Rev Lunge 45/30kg

Park Run (400m)

30 Front Squats

Pool Run (200m)

18 Thrusters

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-16

Gymnastics

Snatch focus for this week. 3 position snatch. Understanding the high hang, hang and from the floor positions for better timing.

Some fun stuff for the eid holiday and will see how how heavy we can go with a 3 miss rule, like a mini competition

Check out the entire months programming options across all of our classes and programs

https://youtu.be/4pzZExXVsXo

Here's a run down of our other classes this month:

Gymnastics: https://youtube.com/shorts/QN__t-BIayI?feature=share


Pure Strength

Monday - Starting the week off with push + pull. Using tempo strict banded pull ups & incline dumbbell bench press to strengthen the upper body. Not crazy on volume here today but lots & lots of tension created.

Wednesday - We go to lower body for a glute focused session. Using barbell hip thrusts, kettlebell swings, banded marches & more. You’ll be feeling session a few days after for sure.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
The CrossFit Open: RX or Scaled?

So you’ve signed up for the CrossFit Open – well done! As the days pass by and the first workout is creeping closer, you may start to think about whether you should do it RX or scaled.

It’s not a decision that you can make depending on the weather or what you had for breakfast – you need to know what you’re capable of and what your limitations are.

Should you do the CrossFit Open RX or scaled? 5 Questions to help you decide

To help you figure out if you should Rx the CrossFit open, here are 5 questions to ask yourself:

#1 – Did you do the CrossFit Open RX last year?

If you did and you had fun then you probably shouldn’t change a thing. If no, continue with the next question:

#2 – How confident do you feel doing the RX workouts from the last 2 years of the CrossFit Open?

Again, if you’re confident you could handle the RX workouts from the past then you can give it a go this year. If not, continue with the next question:

#3 – Have you improved over the past year?

If you’ve become a lot fitter and stronger since last year and you’re confident in the RX movements, you could try the RX workouts for the Open this year. If not, talk to your coach (you may have improved a lot but not noticed it!) and continue with the next question:

#4 – Do you generally use RX weights in the class program?

If yes then RX at the CrossFit Open is definitely for you. If no, continue to the final question:

#5 – Will doing the Open RX this year make me a happier human being?

If yes then you’re all set. If no, then it looks like the scaled version of the CrossFit Open is a better fit for your journey right now!

What variations are available for the CrossFit Open workouts?

For each workout of the CrossFit open, you can choose to complete the RX version (exactly as the workout is written), the scaled version or the foundations version. You can use any combination of these variations – scaled one week then RX’d the next – depending on your current ability.

If you’re not sure what variation to choose, speak with one of our CrossFit coaches in the gym and they’ll be able to help you out!

What’s the difference between Rx, Scaled and Foundation CrossFit workouts?

RX – This level is designed for people that have a lot of experience with CrossFit. They are comfortable with all the movements and have a good sense of their current fitness level as a result of doing CrossFit for a long time.

Scaled – This level is designed for people that have some experience with CrossFit. There are still some movements that they haven’t mastered (yet!) but still want to challenge themselves.

Foundation – This level is designed for people that have very little experience with CrossFit. They are still learning the building blocks for the main CrossFit movements and finding their feet with CrossFit programming.

Should I RX the CrossFit Open Workouts if I can only do 1 rep?

A lot of athletes taking part in the CrossFit Open are able to do a muscle-up or travel a short distance with a handstand walk. If you’re really close to achieving these milestones then the atmosphere and energy of the Open might help you finally get your first well-earned rep.

Whether you choose to RX or scale the CrossFit Open workouts really depends on your goals and what motivates you as an athlete.

Someone doing a muscle up in the gym cheered by others.

If you can manage 1 rep in the RX workouts then you’ll be placed above everyone that did the scaled workouts on the leaderboard. As long as you’re not pushing your body far beyond its limit and risking injury – that’s a milestone achievement!

Completing the scaled Open workout gives you an incredible sense of accomplishment and is a fantastic building block for mastering the skills required to RX next year’s CrossFit Open!

The best thing to do is talk to your coaches. At InnerFight, we’ve been doing the CrossFit Open since 2011 so we can answer any questions you have and help you make the best decision for your fitness journey. Get in touch with us at winning@innerfight.com and we’ll be happy to help you.

Related: 4 Tips to SMASH the CrossFit Open

Closing thoughts

The CrossFit Open should challenge you, make you a better human being and allow you to have fun with the InnerFight and broader CrossFit community. It should not give you sleepless nights and raise anxiety levels.

Hopefully you have the answer to your question here. If not reach out to one of the coaches, we would love to support you!

Fun  - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-16

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Easy and Strength

Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.

We twill hen spend 30 mins in the gym, to help you run strong. This week we will see some new movements as we commence our next strength cycle.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

Description: This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week you are looking to build your pace throughout your reps. Starting the rep at Marathon pace, you are aiming to be at 5km by the end of the rep.

We have 12 different pace groups; the coaches will help you find a pace group to work with for the session.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Intervals

Today we are running intervals from InnerFight, a great opportunity for you to get some fast running in if you did not make it to track on Tuesday. Today we have 1km repeats on the menu.

Friday*

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we are heading back the canal bridge at the end of the beach for 30 mins of hill repeats. We will start and finish with easy running there/back. Remember to stay tall on your hill runs, look forward and not at the ground. Hills are a great way to strengthen your legs.

*Track Tuesday and Coffee Run will host male and female runners

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-16

First week of the new block. This block will run for 6 weeks with a consistent weekly back squat + strict pull up / L sit progression throughout. Kick off the week with a new movement Sumo deadlifts & a spicy burpee workout. Tuesday we have push press & a mixed gymnastics partner workout. Wednesday we squat both on one & two legs. Thursday is our strict pull ups & first progression of L sits, before finishing hard on friday with squat cleans & a classic couplet!

Monday:

Strength: Sumo Deadlifts + Box Jumps


Conditioning:

For Time: 75 Burpee Box Jump Overs


60s On / 60s Off x 10

10 SDLHP 45 / 30kg

AMRAP Burpee Box Jump Over 24 / 20"


Tuesday:

Strength: Barbell Push Press


Conditioning:

Partner Workout 2 Rounds For Time:


40 Syncro Push Ups

30 / 24 Calorie Ski

40 Syncro  V Ups

30 / 24 Calorie Ski

40 Syncro Pull Ups

30 / 24 Calorie Ski

Wednesday:

Strength: Barbell Back Squat


Conditioning:

20 min AMRAP

50 Double Unders

20 / 15 Cal Assault Bike

10 Pistols (L Leg)

10 Pistols (R Leg)

Rest 60s

Thursday:

Strength: Strict Pull Ups + L Sits


Conditioning:

EMOM x 25 min

1: 3 Rope Climbs

2: 15 / 10 Cal Row

3: 12 / 8 / 6 Toes To Bar

4: 15 / 10 Cal C2 Bike

5: Rest

Friday:

Strength: Barbell Cleans


Conditioning:

For Time:

Olivara Run (800m)

42 FR Rev Lunge 45/30kg

Park Run (400m)

30 Front Squats

Pool Run (200m)

18 Thrusters

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-16

Gymnastics

Snatch focus for this week. 3 position snatch. Understanding the high hang, hang and from the floor positions for better timing.

Some fun stuff for the eid holiday and will see how how heavy we can go with a 3 miss rule, like a mini competition

Check out the entire months programming options across all of our classes and programs

https://youtu.be/4pzZExXVsXo

Here's a run down of our other classes this month:

Gymnastics: https://youtube.com/shorts/QN__t-BIayI?feature=share


Pure Strength

Monday - Starting the week off with push + pull. Using tempo strict banded pull ups & incline dumbbell bench press to strengthen the upper body. Not crazy on volume here today but lots & lots of tension created.

Wednesday - We go to lower body for a glute focused session. Using barbell hip thrusts, kettlebell swings, banded marches & more. You’ll be feeling session a few days after for sure.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-16

Track Tuesday

This week is our famous ‘builders’ workout. This workout is about building your pace from marathon pace down to 5k pace. The fastest group will do this over 2k efforts, the distance decreases depending on the group’s goal paces. The shortest interval will be 800m. Every group does 4 sets meaning this workout is accessible for everyone and guaranteed to give you a good time!

Start time: 05:59am

Entrance fee: https://isddubai.com/athletics-venuehire/

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6


Wednesday Ride

You cannot change what you cannot measure. This week we measure Critical Power over a 3 and 12min efforts. Bring your max efforts!

Start time: 05:59am

Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
The CrossFit Open: RX or Scaled?

So you’ve signed up for the CrossFit Open – well done! As the days pass by and the first workout is creeping closer, you may start to think about whether you should do it RX or scaled.

It’s not a decision that you can make depending on the weather or what you had for breakfast – you need to know what you’re capable of and what your limitations are.

Should you do the CrossFit Open RX or scaled? 5 Questions to help you decide

To help you figure out if you should Rx the CrossFit open, here are 5 questions to ask yourself:

#1 – Did you do the CrossFit Open RX last year?

If you did and you had fun then you probably shouldn’t change a thing. If no, continue with the next question:

#2 – How confident do you feel doing the RX workouts from the last 2 years of the CrossFit Open?

Again, if you’re confident you could handle the RX workouts from the past then you can give it a go this year. If not, continue with the next question:

#3 – Have you improved over the past year?

If you’ve become a lot fitter and stronger since last year and you’re confident in the RX movements, you could try the RX workouts for the Open this year. If not, talk to your coach (you may have improved a lot but not noticed it!) and continue with the next question:

#4 – Do you generally use RX weights in the class program?

If yes then RX at the CrossFit Open is definitely for you. If no, continue to the final question:

#5 – Will doing the Open RX this year make me a happier human being?

If yes then you’re all set. If no, then it looks like the scaled version of the CrossFit Open is a better fit for your journey right now!

What variations are available for the CrossFit Open workouts?

For each workout of the CrossFit open, you can choose to complete the RX version (exactly as the workout is written), the scaled version or the foundations version. You can use any combination of these variations – scaled one week then RX’d the next – depending on your current ability.

If you’re not sure what variation to choose, speak with one of our CrossFit coaches in the gym and they’ll be able to help you out!

What’s the difference between Rx, Scaled and Foundation CrossFit workouts?

RX – This level is designed for people that have a lot of experience with CrossFit. They are comfortable with all the movements and have a good sense of their current fitness level as a result of doing CrossFit for a long time.

Scaled – This level is designed for people that have some experience with CrossFit. There are still some movements that they haven’t mastered (yet!) but still want to challenge themselves.

Foundation – This level is designed for people that have very little experience with CrossFit. They are still learning the building blocks for the main CrossFit movements and finding their feet with CrossFit programming.

Should I RX the CrossFit Open Workouts if I can only do 1 rep?

A lot of athletes taking part in the CrossFit Open are able to do a muscle-up or travel a short distance with a handstand walk. If you’re really close to achieving these milestones then the atmosphere and energy of the Open might help you finally get your first well-earned rep.

Whether you choose to RX or scale the CrossFit Open workouts really depends on your goals and what motivates you as an athlete.

Someone doing a muscle up in the gym cheered by others.

If you can manage 1 rep in the RX workouts then you’ll be placed above everyone that did the scaled workouts on the leaderboard. As long as you’re not pushing your body far beyond its limit and risking injury – that’s a milestone achievement!

Completing the scaled Open workout gives you an incredible sense of accomplishment and is a fantastic building block for mastering the skills required to RX next year’s CrossFit Open!

The best thing to do is talk to your coaches. At InnerFight, we’ve been doing the CrossFit Open since 2011 so we can answer any questions you have and help you make the best decision for your fitness journey. Get in touch with us at winning@innerfight.com and we’ll be happy to help you.

Related: 4 Tips to SMASH the CrossFit Open

Closing thoughts

The CrossFit Open should challenge you, make you a better human being and allow you to have fun with the InnerFight and broader CrossFit community. It should not give you sleepless nights and raise anxiety levels.

Hopefully you have the answer to your question here. If not reach out to one of the coaches, we would love to support you!

Fun  - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
The CrossFit Open: RX or Scaled?

So you’ve signed up for the CrossFit Open – well done! As the days pass by and the first workout is creeping closer, you may start to think about whether you should do it RX or scaled.

It’s not a decision that you can make depending on the weather or what you had for breakfast – you need to know what you’re capable of and what your limitations are.

Should you do the CrossFit Open RX or scaled? 5 Questions to help you decide

To help you figure out if you should Rx the CrossFit open, here are 5 questions to ask yourself:

#1 – Did you do the CrossFit Open RX last year?

If you did and you had fun then you probably shouldn’t change a thing. If no, continue with the next question:

#2 – How confident do you feel doing the RX workouts from the last 2 years of the CrossFit Open?

Again, if you’re confident you could handle the RX workouts from the past then you can give it a go this year. If not, continue with the next question:

#3 – Have you improved over the past year?

If you’ve become a lot fitter and stronger since last year and you’re confident in the RX movements, you could try the RX workouts for the Open this year. If not, talk to your coach (you may have improved a lot but not noticed it!) and continue with the next question:

#4 – Do you generally use RX weights in the class program?

If yes then RX at the CrossFit Open is definitely for you. If no, continue to the final question:

#5 – Will doing the Open RX this year make me a happier human being?

If yes then you’re all set. If no, then it looks like the scaled version of the CrossFit Open is a better fit for your journey right now!

What variations are available for the CrossFit Open workouts?

For each workout of the CrossFit open, you can choose to complete the RX version (exactly as the workout is written), the scaled version or the foundations version. You can use any combination of these variations – scaled one week then RX’d the next – depending on your current ability.

If you’re not sure what variation to choose, speak with one of our CrossFit coaches in the gym and they’ll be able to help you out!

What’s the difference between Rx, Scaled and Foundation CrossFit workouts?

RX – This level is designed for people that have a lot of experience with CrossFit. They are comfortable with all the movements and have a good sense of their current fitness level as a result of doing CrossFit for a long time.

Scaled – This level is designed for people that have some experience with CrossFit. There are still some movements that they haven’t mastered (yet!) but still want to challenge themselves.

Foundation – This level is designed for people that have very little experience with CrossFit. They are still learning the building blocks for the main CrossFit movements and finding their feet with CrossFit programming.

Should I RX the CrossFit Open Workouts if I can only do 1 rep?

A lot of athletes taking part in the CrossFit Open are able to do a muscle-up or travel a short distance with a handstand walk. If you’re really close to achieving these milestones then the atmosphere and energy of the Open might help you finally get your first well-earned rep.

Whether you choose to RX or scale the CrossFit Open workouts really depends on your goals and what motivates you as an athlete.

Someone doing a muscle up in the gym cheered by others.

If you can manage 1 rep in the RX workouts then you’ll be placed above everyone that did the scaled workouts on the leaderboard. As long as you’re not pushing your body far beyond its limit and risking injury – that’s a milestone achievement!

Completing the scaled Open workout gives you an incredible sense of accomplishment and is a fantastic building block for mastering the skills required to RX next year’s CrossFit Open!

The best thing to do is talk to your coaches. At InnerFight, we’ve been doing the CrossFit Open since 2011 so we can answer any questions you have and help you make the best decision for your fitness journey. Get in touch with us at winning@innerfight.com and we’ll be happy to help you.

Related: 4 Tips to SMASH the CrossFit Open

Closing thoughts

The CrossFit Open should challenge you, make you a better human being and allow you to have fun with the InnerFight and broader CrossFit community. It should not give you sleepless nights and raise anxiety levels.

Hopefully you have the answer to your question here. If not reach out to one of the coaches, we would love to support you!

Fun  - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep

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