📷:CrossFit

It’s about that time again. Year after year, we’re given a 5 week test of fitness that the world-wide CrossFit community does together in a beautiful celebration of shared suffering and pushing past our self perceived limits. Since 2011, there’s always been a common trend: movements that we always (or almost always) do. Here’s a breakdown of the movements you should be prepared to perform with no surprises.

1) Double Unders

Years: 2011-2018
Workouts: 11.1 / 14.1, 12.4 / 13.3, 15.3, 16.2, 17.5, and 18.3.

Last year, double unders appeared on Week 3 (18.3), which had 800 double unders total if you completed the whole workout. Needless to say, be ready for these.

On average, CrossFit btwb users performed a double under workout every 9 days, with an average of 381 reps per month.

2) Toes-to-Bars

Years In The Open: 2011-2018
Workouts: 11.5, 12.3, 13.4, 14.4, 15.1, 16.2, 17.2, and 18.1.

We kicked the Open off last year with toes-to-bars in 18.1. Paired with dumbbell hang clean & jerks and rowing, the forearm burn pump was real.

On average, a single CrossFit btwb user performed a toes-to-bar workout every 12 days, with an average of 120 reps per month.

3) Chest-to-Bar Pull-Ups

Years: 2011-2018
Workouts: 11.6 / 12.5 / 18.5, 13.5, 14.2 / 15.2, 16.1, and 17.3.

Pull-ups are already hard enough for many people, but the chest-to-bar variation is the staple for the Open.

On average, a single CrossFit btwb user performed a chest-to-bar pull-up workout every 24 days, with an average of 28 reps per month.

4) Muscle-Ups (Bar & Ring)

Years: 2011-2018
Workouts: 11.4, 12.4 / 13.3, 14.4, 15.3, 16.3, 17.2, and 18.3.

The muscle-up is one of the more elusive movements in CrossFit that many work very hard to achieve as a milestone. Every year called for the ring variation, but 2016 & 2017 switched it up with the bar instead. Last year gave us BOTH variations within the same workout.

On average, a single CrossFit btwb user performed a muscle-up workout every 17 days, with an average of 18 reps per month.

5) Thrusters

Years: 2011-2018
Workouts: 11.6 / 12.5 / 18.5, 13.5, 14.5 / 16.5, 15.5, and 17.5.

Every year, and always the final workout to close the Open. Expect the same this year. You’ve been warned.

On average, a single CrossFit btwb user performed a thruster workout every 14 days, with an average of 50 reps per month. The average weight used was 100/65 lbs.

6) Handstand Push-Ups

Years: 2015-2018
Workouts: 15.4, 16.4 / 17.4, and 18.4.

Handstand Push-Ups made their Open debut in 2015 and have appeared each year since, with various evolutions of the standards from year to year.

On average, a single CrossFit btwb user performed a handstand push-up workout every 14 days, with an average of 47 reps per month.

7) Deadlifts

Years: 2011, 2013-2018
Workouts: 11.2, 13.2, 14.3, 15.1, 16.4 / 17.4, and 18.4.

A classic lift that’s made it every year except 2012. Pick it up, put it down, repeat.

On average, a single CrossFit btwb user performed a deadlift workout every 5 days, with an average of 134 reps per month. The average weight used was 230/145 lbs.

8) Snatches (Dumbbell & Barbell)

Years: Barbell 2011-2017, Dumbbell 2017-2018)
Workouts: 11.1 / 14.1, 12.2, 13.1, 15.1, 16.3, 17.1, 17.3, and 18.3.

Snatches have showed up every year of the Open. Regular barbell snatches were the norm, except in 2017 where we got a taste of both barbell & dumbbell snatches. Only the dumbbell version was used in 2018.

On average, a single CrossFit btwb user performed a snatch workout every 4 days, with an average of 89 reps per month. The average weight used was 103/62 lbs.

9) Rowing

Years: 2014-2018
Workouts: 14.4, 15.5, 16.4 / 17.4, and 18.1.

Rowing is another of the top 10 movements that haven’t been seen every year. Making it’s debut in 2014, it’s been part of the Open ever since.

On average, a single CrossFit btwb user performed a rowing workout every 6 days, with an average of 163 calories & 3,181 meters per month.

10) Wall Balls

Years: 2011-2017
Workouts: 11.5, 12.4 / 13.3, 14.4, 15.3, and 16.4 / 17.4.

Last year was the first year that we didn’t see wall balls in the Open. Will they make their comeback this year?

Update:Told you 🙂

On average, a single CrossFit btwb user performed a wall ball workout every 13 days, with an average of 128 reps per month. The average weight used was 20/14 lbs.

*BONUS* Burpees

Years: 2011-2014, 2016-2018
Workouts: 11.4, 12.1, 13.1, 14.5 / 16.5, 16.1, 17.1, and 18.2.

Burpees have shown up every year except in 2015 (but appeared twice in 2016), so they get an honorable mention since they’re a classic movement in CrossFit. Expect them to show up this year, but hopefully not like they did in 12.1…

On average, a single CrossFit btwb user performed a burpee workout every 6 days, with an average of 159 calories per month.

See you on the leaderboard.💪