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Why you should do the CrossFit open
Test yourself against the whole world!
For a lot of people in the CrossFit community, the CrossFit open is the biggest fitness event of the year. The chance to compete against people from all over the world and push yourself to your limits sounds almost too good to be true! No matter what your fitness levels, you can – and should – compete in the CrossFit open.
What is the CrossFit open?
The CrossFit open is the first qualification stage for the CrossFit Games, which are held every year. During the CrossFit open, anyone can complete the workouts – which are released every week.
How do I enter the CrossFit open?
It’s pretty simple – all you have to do is register on CrossFit.com, select your division and then head to your nearest CrossFit gym!
Related: 4 things I learned going to the CrossFit Games by Carmen Bosmans
What are the different CrossFit divisions and difficulty levels?
Whatever your age, fitness levels or physical capabilities, you will be able to compete in the CrossFit open. There are a number of different divisions that anyone can participate in, so choose one that best fits your individual requirements:
- Rx: this is when you complete the open workouts exactly as they are written
- Scaled: you can make adjustments to the workouts such as lighter weights, lower reps or alternatives to gymnastic movements
- Foundational: if you’re completely new to CrossFit then you can complete workouts that focus on helping you to learn the key CrossFit movements
- Adaptive: the adaptive divisions offer equally challenging workouts for athletes that have a physical or neurological disability
- Age: within the above division you’ll be ranked against people of a similar age
You can compete in the CrossFit open as an individual or as part of a team.
5 reasons you should do the CrossFit open
#1 – because you can!
There are options for anyone of any ability, whether you’re new to CrossFit or are a seasoned veteran. If you’re still unsure, get in touch with one of our CrossFit coaches and we’ll help you!
#2 – test yourself and push your limits
If you have been a regular CrossFitter or Open participant this is your chance to test your fitness and depending on the workouts possibly retest a workout or two.
For the general population who train to stay fit and healthy it is also the chance to test yourself and how hard you can push during the different weeks of the open. You may end up doing something you have never done before!
#3 – learn your strengths and weaknesses
You learn, you will find out what you need to work on and you will see that the work that you have been putting in is paying off. I’m sure you will find out a little bit more about yourself also throughout the open.
#4 – engage the fitness community
The word “CrossFit Open” and “Testing” can be intimidating, however the environment is anything but and you will have a huge amount of support both from members and coaches to push you through the workout.
Compete against yourself or your friends, there is nothing like a competition environment to bring that hidden competitor out of you!
#5 – it’s fun
It is what it’s all about, coming in, working out and having fun with your friends and gym family. You will also get a good workout and that in itself will always make you better! We run CrossFit opens at InnerFight Dubai – get in touch if you’d like to participate. We’d love to see you there!
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ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
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Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
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We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
For a lot of people in the CrossFit community, the CrossFit open is the biggest fitness event of the year. The chance to compete against people from all over the world and push yourself to your limits sounds almost too good to be true! No matter what your fitness levels, you can – and should – compete in the CrossFit open.
What is the CrossFit open?
The CrossFit open is the first qualification stage for the CrossFit Games, which are held every year. During the CrossFit open, anyone can complete the workouts – which are released every week.
How do I enter the CrossFit open?
It’s pretty simple – all you have to do is register on CrossFit.com, select your division and then head to your nearest CrossFit gym!
Related: 4 things I learned going to the CrossFit Games by Carmen Bosmans
What are the different CrossFit divisions and difficulty levels?
Whatever your age, fitness levels or physical capabilities, you will be able to compete in the CrossFit open. There are a number of different divisions that anyone can participate in, so choose one that best fits your individual requirements:
- Rx: this is when you complete the open workouts exactly as they are written
- Scaled: you can make adjustments to the workouts such as lighter weights, lower reps or alternatives to gymnastic movements
- Foundational: if you’re completely new to CrossFit then you can complete workouts that focus on helping you to learn the key CrossFit movements
- Adaptive: the adaptive divisions offer equally challenging workouts for athletes that have a physical or neurological disability
- Age: within the above division you’ll be ranked against people of a similar age
You can compete in the CrossFit open as an individual or as part of a team.
5 reasons you should do the CrossFit open
#1 – because you can!
There are options for anyone of any ability, whether you’re new to CrossFit or are a seasoned veteran. If you’re still unsure, get in touch with one of our CrossFit coaches and we’ll help you!
#2 – test yourself and push your limits
If you have been a regular CrossFitter or Open participant this is your chance to test your fitness and depending on the workouts possibly retest a workout or two.
For the general population who train to stay fit and healthy it is also the chance to test yourself and how hard you can push during the different weeks of the open. You may end up doing something you have never done before!
#3 – learn your strengths and weaknesses
You learn, you will find out what you need to work on and you will see that the work that you have been putting in is paying off. I’m sure you will find out a little bit more about yourself also throughout the open.
#4 – engage the fitness community
The word “CrossFit Open” and “Testing” can be intimidating, however the environment is anything but and you will have a huge amount of support both from members and coaches to push you through the workout.
Compete against yourself or your friends, there is nothing like a competition environment to bring that hidden competitor out of you!
#5 – it’s fun
It is what it’s all about, coming in, working out and having fun with your friends and gym family. You will also get a good workout and that in itself will always make you better! We run CrossFit opens at InnerFight Dubai – get in touch if you’d like to participate. We’d love to see you there!
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
For a lot of people in the CrossFit community, the CrossFit open is the biggest fitness event of the year. The chance to compete against people from all over the world and push yourself to your limits sounds almost too good to be true! No matter what your fitness levels, you can – and should – compete in the CrossFit open.
What is the CrossFit open?
The CrossFit open is the first qualification stage for the CrossFit Games, which are held every year. During the CrossFit open, anyone can complete the workouts – which are released every week.
How do I enter the CrossFit open?
It’s pretty simple – all you have to do is register on CrossFit.com, select your division and then head to your nearest CrossFit gym!
Related: 4 things I learned going to the CrossFit Games by Carmen Bosmans
What are the different CrossFit divisions and difficulty levels?
Whatever your age, fitness levels or physical capabilities, you will be able to compete in the CrossFit open. There are a number of different divisions that anyone can participate in, so choose one that best fits your individual requirements:
- Rx: this is when you complete the open workouts exactly as they are written
- Scaled: you can make adjustments to the workouts such as lighter weights, lower reps or alternatives to gymnastic movements
- Foundational: if you’re completely new to CrossFit then you can complete workouts that focus on helping you to learn the key CrossFit movements
- Adaptive: the adaptive divisions offer equally challenging workouts for athletes that have a physical or neurological disability
- Age: within the above division you’ll be ranked against people of a similar age
You can compete in the CrossFit open as an individual or as part of a team.
5 reasons you should do the CrossFit open
#1 – because you can!
There are options for anyone of any ability, whether you’re new to CrossFit or are a seasoned veteran. If you’re still unsure, get in touch with one of our CrossFit coaches and we’ll help you!
#2 – test yourself and push your limits
If you have been a regular CrossFitter or Open participant this is your chance to test your fitness and depending on the workouts possibly retest a workout or two.
For the general population who train to stay fit and healthy it is also the chance to test yourself and how hard you can push during the different weeks of the open. You may end up doing something you have never done before!
#3 – learn your strengths and weaknesses
You learn, you will find out what you need to work on and you will see that the work that you have been putting in is paying off. I’m sure you will find out a little bit more about yourself also throughout the open.
#4 – engage the fitness community
The word “CrossFit Open” and “Testing” can be intimidating, however the environment is anything but and you will have a huge amount of support both from members and coaches to push you through the workout.
Compete against yourself or your friends, there is nothing like a competition environment to bring that hidden competitor out of you!
#5 – it’s fun
It is what it’s all about, coming in, working out and having fun with your friends and gym family. You will also get a good workout and that in itself will always make you better! We run CrossFit opens at InnerFight Dubai – get in touch if you’d like to participate. We’d love to see you there!
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
For a lot of people in the CrossFit community, the CrossFit open is the biggest fitness event of the year. The chance to compete against people from all over the world and push yourself to your limits sounds almost too good to be true! No matter what your fitness levels, you can – and should – compete in the CrossFit open.
What is the CrossFit open?
The CrossFit open is the first qualification stage for the CrossFit Games, which are held every year. During the CrossFit open, anyone can complete the workouts – which are released every week.
How do I enter the CrossFit open?
It’s pretty simple – all you have to do is register on CrossFit.com, select your division and then head to your nearest CrossFit gym!
Related: 4 things I learned going to the CrossFit Games by Carmen Bosmans
What are the different CrossFit divisions and difficulty levels?
Whatever your age, fitness levels or physical capabilities, you will be able to compete in the CrossFit open. There are a number of different divisions that anyone can participate in, so choose one that best fits your individual requirements:
- Rx: this is when you complete the open workouts exactly as they are written
- Scaled: you can make adjustments to the workouts such as lighter weights, lower reps or alternatives to gymnastic movements
- Foundational: if you’re completely new to CrossFit then you can complete workouts that focus on helping you to learn the key CrossFit movements
- Adaptive: the adaptive divisions offer equally challenging workouts for athletes that have a physical or neurological disability
- Age: within the above division you’ll be ranked against people of a similar age
You can compete in the CrossFit open as an individual or as part of a team.
5 reasons you should do the CrossFit open
#1 – because you can!
There are options for anyone of any ability, whether you’re new to CrossFit or are a seasoned veteran. If you’re still unsure, get in touch with one of our CrossFit coaches and we’ll help you!
#2 – test yourself and push your limits
If you have been a regular CrossFitter or Open participant this is your chance to test your fitness and depending on the workouts possibly retest a workout or two.
For the general population who train to stay fit and healthy it is also the chance to test yourself and how hard you can push during the different weeks of the open. You may end up doing something you have never done before!
#3 – learn your strengths and weaknesses
You learn, you will find out what you need to work on and you will see that the work that you have been putting in is paying off. I’m sure you will find out a little bit more about yourself also throughout the open.
#4 – engage the fitness community
The word “CrossFit Open” and “Testing” can be intimidating, however the environment is anything but and you will have a huge amount of support both from members and coaches to push you through the workout.
Compete against yourself or your friends, there is nothing like a competition environment to bring that hidden competitor out of you!
#5 – it’s fun
It is what it’s all about, coming in, working out and having fun with your friends and gym family. You will also get a good workout and that in itself will always make you better! We run CrossFit opens at InnerFight Dubai – get in touch if you’d like to participate. We’d love to see you there!
For a lot of people in the CrossFit community, the CrossFit open is the biggest fitness event of the year. The chance to compete against people from all over the world and push yourself to your limits sounds almost too good to be true! No matter what your fitness levels, you can – and should – compete in the CrossFit open.
What is the CrossFit open?
The CrossFit open is the first qualification stage for the CrossFit Games, which are held every year. During the CrossFit open, anyone can complete the workouts – which are released every week.
How do I enter the CrossFit open?
It’s pretty simple – all you have to do is register on CrossFit.com, select your division and then head to your nearest CrossFit gym!
Related: 4 things I learned going to the CrossFit Games by Carmen Bosmans
What are the different CrossFit divisions and difficulty levels?
Whatever your age, fitness levels or physical capabilities, you will be able to compete in the CrossFit open. There are a number of different divisions that anyone can participate in, so choose one that best fits your individual requirements:
- Rx: this is when you complete the open workouts exactly as they are written
- Scaled: you can make adjustments to the workouts such as lighter weights, lower reps or alternatives to gymnastic movements
- Foundational: if you’re completely new to CrossFit then you can complete workouts that focus on helping you to learn the key CrossFit movements
- Adaptive: the adaptive divisions offer equally challenging workouts for athletes that have a physical or neurological disability
- Age: within the above division you’ll be ranked against people of a similar age
You can compete in the CrossFit open as an individual or as part of a team.
5 reasons you should do the CrossFit open
#1 – because you can!
There are options for anyone of any ability, whether you’re new to CrossFit or are a seasoned veteran. If you’re still unsure, get in touch with one of our CrossFit coaches and we’ll help you!
#2 – test yourself and push your limits
If you have been a regular CrossFitter or Open participant this is your chance to test your fitness and depending on the workouts possibly retest a workout or two.
For the general population who train to stay fit and healthy it is also the chance to test yourself and how hard you can push during the different weeks of the open. You may end up doing something you have never done before!
#3 – learn your strengths and weaknesses
You learn, you will find out what you need to work on and you will see that the work that you have been putting in is paying off. I’m sure you will find out a little bit more about yourself also throughout the open.
#4 – engage the fitness community
The word “CrossFit Open” and “Testing” can be intimidating, however the environment is anything but and you will have a huge amount of support both from members and coaches to push you through the workout.
Compete against yourself or your friends, there is nothing like a competition environment to bring that hidden competitor out of you!
#5 – it’s fun
It is what it’s all about, coming in, working out and having fun with your friends and gym family. You will also get a good workout and that in itself will always make you better! We run CrossFit opens at InnerFight Dubai – get in touch if you’d like to participate. We’d love to see you there!
One-Hour Workout: Revving Your Swim Engine
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