CFW OPEN 2020
About This Competition
CFW OPEN 2020
RULES AND SUBMISSIONS - https://crossfitwaterloo.com/2020/01/06/cfw-open-2020-details/
COMPETITION STRUCTURE - https://crossfitwaterloo.com/2020/01/02/cfw-games-open-competition/
DIVISION STANDARDS
*** SCALED ***
Olympic Lifts / Weightlifting
Deadlift (185/125)
Clean (95/65)
Snatch (75/55)
Front Squat (95/65)
Gymnastics
Hand Release Push-ups
Weighted Box Step-up (20/14)
Jumping chin-over-bar Pull-up (Head 6” below the bar)
Hanging Knee Raises (Knees above hip height)
Aerobic Implements / Monostructural
Single-under
Wallballs (14/10)
Single Arm Snatch (35/20)
Row / Run / Bike
*** INTERMEDIATE ***
Olympic Lifts / Weightlifting
Deadlift (225/155)
Clean (155/105)
Snatch (105/75)
Overhead Squat (105/75)
Front Squat (155/105)
Gymnastics
Elevated Handstand Push-up (5-inches)
Weighted Box Step-up (50/35)
Chin-over-bar Pull-up / Chest-to-bar Pull-up
Leg Raises (feet above hip height) / Toes-to-bar
Aerobic Implements / Monostructural
Double-under
Wallballs (20/14)
Single Arm Snatch(50/35)
Row / Run / Bike
*** RX ***
Olympic Lifts / Weightlifting
Deadlift (275/185)
Clean (185/125)
Snatch (135/95)
Overhead Squat (135/95)
Front Squat (185/125)
Gymnastics
Handstand Push-up (head to ground)
Handstand Walk
Pistol Squat
Chest-to-bar Pull-up / Bar Muscle-ups
Toes-to-bar
Ring & or Bar Muscle-up
Aerobic Implements / Monostructural
Double-under
Wallballs (20/14)
Single Arm Snatch (50/35)
Row / Run / Bike
Yes…at least one or two of these movements will show up in the Open.
As for the CFW Games, please have at least 1-2 athletes who can perform some or all Rx movements on your teams! This is critical to meeting the minimum requirements in the CFW Games. You can have a combination of skills from various athletes that meet Rx movement standards as well!
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | YASHAR LAGHAI BONABI | 9 |
| 2 | LUKE NATER | 21 |
| 3 | CHRISTOPHER LEMOINE | 24 |
| 4 | JOHN RAMIREZ | 26 |
| 5 | MARK CAMERON | 38 |
| # | Athlete | Points |
|---|---|---|
| 1 | DIANA DUCULET | 14 |
| 2 | AMBER LAVIGNE | 18 |
| 3 | HEIDI FREY | 20 |
| 4 | ANDREA FIORAVANTI | 31 |
| 5 | BIANCA CARCHIDI | 33 |
| # | Athlete | Points |
|---|---|---|
| 1 | Wod Squad | 8 |
| 2 | Snatches & Jerks | 12 |
| 3 | Guns & Roses | 12 |
| 4 | Underdogs | 20 |
Workouts
CFW OPEN 20.1
FOR TIME (16 MIN)
3 ROUNDS - by 4:00 Min @ 95/65
12 Deadlifts
9 Hang Cleans (Squat or Power)
6 Shoulder-to-overhead
3 ROUNDS - by 8:00 Min @ 135/95
12 Deadlifts
9 Hang Cleans (Squat or Power)
6 Shoulder-to-overhead
3 ROUNDS - by 12:00 Min @ 185/125
9 Deadlifts
6 Hang Cleans (Squat or Power)
3 Shoulder-to-overhead
3 ROUNDS - by 16:00 Min @ 225/155
9 Deadlifts
6 Hang Cleans (Squat or Power)
3 Shoulder-to-overhead
INTERMEDIATE DIVISION
Interval 1 - 95/65
Interval 2 - 125/95
Interval 3 - 155/105
Interval 4 - 185/125
SCALED DIVISION
Interval 1 - 65/55
Interval 2 - 95/65
Interval 3 - 115/85
Interval 4 - 135/95
CFW OPEN 20.2
AMRAP 20
12 Calorie Row
9 Thrusters (95/65)
9 Chest-to-bar Pull-up
INTERMEDIATE DIVISION
Thruster (75/55)
Chin-over-bar Pull-up
SCALED DIVISION
Thruster (45/35)
Jumping chin-over-bar Pull-up
CFW OPEN 20.3
FOR TIME (20 MIN CAP)
100 Double-unders
50 Alternating KB Clean (24/16 kg)
40 Single KB Box Step-overs (20")
100 Double-unders
50 Alternating KB Snatch (24/16 kg)
40 Single KB Box Step-overs (20")
100 Double-unders
20 Dual KB Box Step-overs (20")
25 Dual KB Clean (24/16 kg)
100 Double-unders
20 Dual KB Box Step-overs (20")
25 KB Devil Press (24/16 kg)
CFW OPEN 20.4
FOR TIME (16 MIN)
Complete in any order, reps & or sets
20 Ring Muscle-ups
40 Handstand Push-ups
60 Burpee (to 6" target)
80 Wallballs (20/14)
INTERMEDIATE DIVISION
Chest-to-bar Pull-ups
Elevated Handstand Push-ups (5" incline)
Wallballs (20/14)
SCALED DIVISION
Horizontal Ring Pull-ups
Dual DB Push Press (25/10)
Wallballs (14/10)
CFW OPEN 20.5
FOR TIME & WEIGHT (12 MIN)
20.5A - For Time
2x25ft Overhead Walking Lunge (95/65 lb)
25 Toes-to-bar
2x25ft Overhead Walking Lunge (95/65 lb)
20 Toes-to-bar
2x25ft Overhead Walking Lunge (95/65 lb)
15 Toes-to-bar
20.5B - For Weight
Remaining time find a 1RM Snatch
INTERMEDIATE DIVISION
Overhead Walking Lunge (75/55 lb)
Hanging Knee Raises
SCALED DIVISION
Overhead Walking Lunge (45/35 lb)
Situps
If you complete the workout and a successful snatch, enter your time (20.5A) and include your weight as the 20.5B score.
If you complete the workout without completing a snatch, enter your time (20.5A) and a 0 for your 20.5B score.
If you don't complete the workout, make sure you click the option "I DID NOT finish the workout" and enter the number of reps completed within the time cap (20.5A). Enter a 0 score for 20.5B.
CFW OPEN 20.5
FOR TIME & WEIGHT (12 MIN)
20.5A - For Time
2x25ft Overhead Walking Lunge (95/65 lb)
25 Toes-to-bar
2x25ft Overhead Walking Lunge (95/65 lb)
20 Toes-to-bar
2x25ft Overhead Walking Lunge (95/65 lb)
15 Toes-to-bar
20.5B - For Weight
Remaining time find a 1RM Snatch
INTERMEDIATE DIVISION
Overhead Walking Lunge (75/55 lb)
Hanging Knee Raises
SCALED DIVISION
Overhead Walking Lunge (45/35 lb)
Situps
If you complete the workout and a successful snatch, enter your time (20.5A) and include your weight as the 20.5B score.
If you complete the workout without completing a snatch, enter your time (20.5A) and a 0 for your 20.5B score.
If you don't complete the workout, make sure you click the option "I DID NOT finish the workout" and enter the number of reps completed within the time cap (20.5A). Enter a 0 score for 20.5B.
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Event Details
Closes: Feb 22, 2020
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