2013 CrossFit Open: What To Expect


The Third CrossFit Open Starts Tomorrow

In my opinion The CrossFit Open is the most difficult CrossFit Competition to program for. Unlike the Regionals and Games, there isn’t an understood expectation of talent.


Workout Type

All of the workouts last year were AMRAPs/AMREPs and I imagine they will be the same this year. I think we will see something like 7, 10, 12, 15 and 20 minute workout caps. Eventhough making workouts that everyone can attempt is a big priority, the main priority is setting a threshold for Regional worthy athletes. It turns out, HQ thought of a genius solution. The most technical movements are put towards the end of a workout, where the people who are fit enough to get to them are probably able to perform them. Expect to see a long chipper or a workout where reps get progressively heavier (Maybe both). Trying to guess the actual workouts is pointless (fun tough). However, below is a breakdown of movements that have appeared in the last two CrossFit Opens.


  • Bar Facing Burpee
  • Box Jump
  • Chest To Bar Pull-up
  • Deadlift
  • Double Under
  • Muscle Ups
  • Overhead Squat
  • Power Snatch
  • Push Ups
  • Squat Clean & Jerk
  • Thruster
  • Toes To Bar
  • Wall Ball


  • Box Jump
  • Burpee
  • Chest To Bar Pull-Up
  • Double Under
  • Muscle Up
  • Push Press
  • Snatch
  • Thruster
  • Toes To Bar
  • Wall Ball

Here is what I think is likely to show up.

2013 Most Likely

  • Burpee
  • Double Under
  • Pull-Ups
  • Shoulder To Overhead
  • Thruster
  • Toes To Bar
  • Wall Ball


  • Bar Muscle Up
  • Box Jump Over
  • Squat Clean
  • Clean
  • Snatch
  • Kettle Bell Swing
  • Air Squat
  • Lunge
  • Jumping Squat


  • Row
  • GHD-Sit Ups
  • Back Extension
  • Rope Climb
  • Swimming
  • Run (unless it’s a shuttle run which I’d like to see)
  • Basically anything you can’t do out of your garage.
  • Push-Ups (mainly because I think everyone can’t help but cheat when they get tired and it’s really hard to judge)
  • Ring Dips

Random First Workout Guess

As many reps in 7 mins as you can of: Jumping Squat to height above your reach.


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