How to conquer the CrossFit Open

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The door to the 2015 CrossFit Games is open. The first of several workouts to qualify through the CrossFit Open has been announced (a simple nine-minute AMRAP of 15 toes-to-bar, ten deadlifts and five snatches followed by a one-rep max clean and jerk). Get through the Open and then the Regionals and you’ll have the chance to compete for four-time winner Rich Froning’s ‘Fittest Man On Earth’ mantle in California this July. But how hard do you have to train if you realistically want to win it? Here’s how 2008 winner, and last year’s third place finisher, Jason Khalipa typically trains on a ‘deload’ day. So much for overtraining. 

WORKOUT 1: 40MIN CARDIO ENDURANCE

Airdyne @ 80% of max effort for eight minutes
Airdyne @ 100% of max effort for one minute
Rest for one minute
Alternate burning 20 calories on a rowing machine every minute on the minute (EMOM) with burning 15 calories on a ski-erg for 20 minutes 
15 burpees EMOM for ten minutes

WORKOUT 2: LOWER BACK STRENGTH

185kg deficit deadlift (with feet raised on a low platform to focus on working your hamstrings and posterior chain). Sets 10. Reps 3. 

He’s not done yet. Keep reading below.

WORKOUT 3: SKILL WORK

Row 100m
Handstand walk 15m
Sets 10
50 burpee penalty if you fall on the handstand walks – ‘I made sure I didn’t fall,’ says Khalipa. 

WORKOUT 4: METABOLIC CONDITIONING

4 rounds
10 pull-ups
10 45kg thrusters
A good time? ‘Under three minutes,’ says Khalipa.