Predictions for The CrossFit Open

Dr. Jon Roed Articles

Predicting the 2015 Workouts

The CrossFit Open kicks off in two days! Over the next five weeks the CrossFit community will be obsessing over five individual workouts. The makeup of these five WOD’s has yet to be announced and is a mystery to most. Most CrossFitters are asking: What will the WOD consist of? I wonder which movements will be used? Will they be long grinders? Or short burners?

Throughout the last four years, there have been consistencies throughout the Open WOD’s. This makes for the ability to predict and plan for what’s to come. For all of you CrossFit athletes highly anticipating the Open, here are my predictions for the 2015 Open Workouts.

Heavy Deadlift

Movement History

Throughout the five year history of the CrossFit Open, sixteen different movements have been utilized. Of those sixteen, nine movements have appeared each and every season. These nine movements are your bread and butter for Open workouts:

  • Burpees (of all varieties)
  • Double-unders
  • Toes-to-bar
  • Box jumps
  • Chest-to-bar pull-ups
  • Muscle-ups
  • Wall-balls
  • Thrusters
  • Snatches.

 

Get ready to do these in some way shape or form.

Deadlifts, cleans, and shoulder-to-overhead (of any kind) have all appeared in three out of four of the Open years. Overhead squats have shown up in two of the four years. Leaving push-ups, squat cleans, and row for calories each included once.

I’m looking for three to four of these in the Open this year.

What We Won’t See

We might not see any movements added to the mix this year, but if we do, it won’t be these:

  • Running
  • Swimming
  • Handstand walks
  • Turkish get-ups

 

These movements are just too hard to judge and video record. Also, the GHD sit-up may be included, but I’m leaving it out of my prediction. The equipment needed is not a prevalent in every box as say a kettlebell.

What We Could See

Possible 2015 additions include:

  • Rope climbs
  • Ring dips
  • Kettlebell swings or single arm KB snatches.

 

I also wouldn’t be surprised to see a squat snatch or handstand push-up added to the RX division. Likely added for the Scaled division: knee-raises and sit-ups.

Workout Design

In 14.5previous years, the majority of the Open workouts have been set up as couplets or triplets:

Only including two (couplet) or three (triplet) different movements.

To help with scoring and completing the workouts, they have been mostly AMRAPs in the 5-20 minute range (as many rounds as possible in a set time cap). There has been two occurrences of singlets in the past, 7 minutes of burpees in 2012 and also the snatch ladder in the same year. Last year, we saw four couplets and one chipper with four or more movements. It was the first time a chipper has appeared in the Open. Additionally, we saw a pure “for time” workout for the first time ever. That was 14.5, an unforgettable 21-18-15-12-9-6-3 of thrusters and bar-over-burpees (which took this guy an awesome nineteen minutes and thirty seconds to complete).

Wrap Up

In this year’s Open, look for more of the same: lots of couplets and triplets.

Look for those 9 almond flour bread and clarified butter movements: snatches, burpees, chest-to-bar pull-ups etc.

Look for short to medium length AMRAPs (5-9 minutes).

Also, look for at least one repeat WOD. I’m praying it’s not the 7 minutes of burpees!CrossFit 7 minutes of Burpee

If you’re like me, you get a little nervous for the Open, and that’s a good thing. It means you care! Go hard, have fun and give it all you have. Good luck!

Be sure to look for our posts on Mobility Strategies and Open Tips for the 2015 CrossFit Open. The 2015 season begins this Thursday, Feb. 26 at 7:00pm and we’ll be bringing you strategies to optimize your workouts and prevent injury. Look for our posts shortly following the Open Announcements!

About the author

Dr. Jon Roed
Dr. Jon Roed

Dr. Jon Roed is a licensed Doctor of Chiropractic who graduated from Northwestern Health Sciences University–College of Chiropractic in Minneapolis, MN. He is a Certified Strength and Conditioning Specialist (CSCS) and a CrossFit Level 1 Trainer.

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