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Why you should do the CrossFit open
Test yourself against the whole world!
For a lot of people in the CrossFit community, the CrossFit open is the biggest fitness event of the year. The chance to compete against people from all over the world and push yourself to your limits sounds almost too good to be true! No matter what your fitness levels, you can – and should – compete in the CrossFit open.
What is the CrossFit open?
The CrossFit open is the first qualification stage for the CrossFit Games, which are held every year. During the CrossFit open, anyone can complete the workouts – which are released every week.
How do I enter the CrossFit open?
It’s pretty simple – all you have to do is register on CrossFit.com, select your division and then head to your nearest CrossFit gym!
Related: 4 things I learned going to the CrossFit Games by Carmen Bosmans
What are the different CrossFit divisions and difficulty levels?
Whatever your age, fitness levels or physical capabilities, you will be able to compete in the CrossFit open. There are a number of different divisions that anyone can participate in, so choose one that best fits your individual requirements:
- Rx: this is when you complete the open workouts exactly as they are written
- Scaled: you can make adjustments to the workouts such as lighter weights, lower reps or alternatives to gymnastic movements
- Foundational: if you’re completely new to CrossFit then you can complete workouts that focus on helping you to learn the key CrossFit movements
- Adaptive: the adaptive divisions offer equally challenging workouts for athletes that have a physical or neurological disability
- Age: within the above division you’ll be ranked against people of a similar age
You can compete in the CrossFit open as an individual or as part of a team.
5 reasons you should do the CrossFit open
#1 – because you can!
There are options for anyone of any ability, whether you’re new to CrossFit or are a seasoned veteran. If you’re still unsure, get in touch with one of our CrossFit coaches and we’ll help you!
#2 – test yourself and push your limits
If you have been a regular CrossFitter or Open participant this is your chance to test your fitness and depending on the workouts possibly retest a workout or two.
For the general population who train to stay fit and healthy it is also the chance to test yourself and how hard you can push during the different weeks of the open. You may end up doing something you have never done before!
#3 – learn your strengths and weaknesses
You learn, you will find out what you need to work on and you will see that the work that you have been putting in is paying off. I’m sure you will find out a little bit more about yourself also throughout the open.
#4 – engage the fitness community
The word “CrossFit Open” and “Testing” can be intimidating, however the environment is anything but and you will have a huge amount of support both from members and coaches to push you through the workout.
Compete against yourself or your friends, there is nothing like a competition environment to bring that hidden competitor out of you!
#5 – it’s fun
It is what it’s all about, coming in, working out and having fun with your friends and gym family. You will also get a good workout and that in itself will always make you better! We run CrossFit opens at InnerFight Dubai – get in touch if you’d like to participate. We’d love to see you there!
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
For a lot of people in the CrossFit community, the CrossFit open is the biggest fitness event of the year. The chance to compete against people from all over the world and push yourself to your limits sounds almost too good to be true! No matter what your fitness levels, you can – and should – compete in the CrossFit open.
What is the CrossFit open?
The CrossFit open is the first qualification stage for the CrossFit Games, which are held every year. During the CrossFit open, anyone can complete the workouts – which are released every week.
How do I enter the CrossFit open?
It’s pretty simple – all you have to do is register on CrossFit.com, select your division and then head to your nearest CrossFit gym!
Related: 4 things I learned going to the CrossFit Games by Carmen Bosmans
What are the different CrossFit divisions and difficulty levels?
Whatever your age, fitness levels or physical capabilities, you will be able to compete in the CrossFit open. There are a number of different divisions that anyone can participate in, so choose one that best fits your individual requirements:
- Rx: this is when you complete the open workouts exactly as they are written
- Scaled: you can make adjustments to the workouts such as lighter weights, lower reps or alternatives to gymnastic movements
- Foundational: if you’re completely new to CrossFit then you can complete workouts that focus on helping you to learn the key CrossFit movements
- Adaptive: the adaptive divisions offer equally challenging workouts for athletes that have a physical or neurological disability
- Age: within the above division you’ll be ranked against people of a similar age
You can compete in the CrossFit open as an individual or as part of a team.
5 reasons you should do the CrossFit open
#1 – because you can!
There are options for anyone of any ability, whether you’re new to CrossFit or are a seasoned veteran. If you’re still unsure, get in touch with one of our CrossFit coaches and we’ll help you!
#2 – test yourself and push your limits
If you have been a regular CrossFitter or Open participant this is your chance to test your fitness and depending on the workouts possibly retest a workout or two.
For the general population who train to stay fit and healthy it is also the chance to test yourself and how hard you can push during the different weeks of the open. You may end up doing something you have never done before!
#3 – learn your strengths and weaknesses
You learn, you will find out what you need to work on and you will see that the work that you have been putting in is paying off. I’m sure you will find out a little bit more about yourself also throughout the open.
#4 – engage the fitness community
The word “CrossFit Open” and “Testing” can be intimidating, however the environment is anything but and you will have a huge amount of support both from members and coaches to push you through the workout.
Compete against yourself or your friends, there is nothing like a competition environment to bring that hidden competitor out of you!
#5 – it’s fun
It is what it’s all about, coming in, working out and having fun with your friends and gym family. You will also get a good workout and that in itself will always make you better! We run CrossFit opens at InnerFight Dubai – get in touch if you’d like to participate. We’d love to see you there!
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
For a lot of people in the CrossFit community, the CrossFit open is the biggest fitness event of the year. The chance to compete against people from all over the world and push yourself to your limits sounds almost too good to be true! No matter what your fitness levels, you can – and should – compete in the CrossFit open.
What is the CrossFit open?
The CrossFit open is the first qualification stage for the CrossFit Games, which are held every year. During the CrossFit open, anyone can complete the workouts – which are released every week.
How do I enter the CrossFit open?
It’s pretty simple – all you have to do is register on CrossFit.com, select your division and then head to your nearest CrossFit gym!
Related: 4 things I learned going to the CrossFit Games by Carmen Bosmans
What are the different CrossFit divisions and difficulty levels?
Whatever your age, fitness levels or physical capabilities, you will be able to compete in the CrossFit open. There are a number of different divisions that anyone can participate in, so choose one that best fits your individual requirements:
- Rx: this is when you complete the open workouts exactly as they are written
- Scaled: you can make adjustments to the workouts such as lighter weights, lower reps or alternatives to gymnastic movements
- Foundational: if you’re completely new to CrossFit then you can complete workouts that focus on helping you to learn the key CrossFit movements
- Adaptive: the adaptive divisions offer equally challenging workouts for athletes that have a physical or neurological disability
- Age: within the above division you’ll be ranked against people of a similar age
You can compete in the CrossFit open as an individual or as part of a team.
5 reasons you should do the CrossFit open
#1 – because you can!
There are options for anyone of any ability, whether you’re new to CrossFit or are a seasoned veteran. If you’re still unsure, get in touch with one of our CrossFit coaches and we’ll help you!
#2 – test yourself and push your limits
If you have been a regular CrossFitter or Open participant this is your chance to test your fitness and depending on the workouts possibly retest a workout or two.
For the general population who train to stay fit and healthy it is also the chance to test yourself and how hard you can push during the different weeks of the open. You may end up doing something you have never done before!
#3 – learn your strengths and weaknesses
You learn, you will find out what you need to work on and you will see that the work that you have been putting in is paying off. I’m sure you will find out a little bit more about yourself also throughout the open.
#4 – engage the fitness community
The word “CrossFit Open” and “Testing” can be intimidating, however the environment is anything but and you will have a huge amount of support both from members and coaches to push you through the workout.
Compete against yourself or your friends, there is nothing like a competition environment to bring that hidden competitor out of you!
#5 – it’s fun
It is what it’s all about, coming in, working out and having fun with your friends and gym family. You will also get a good workout and that in itself will always make you better! We run CrossFit opens at InnerFight Dubai – get in touch if you’d like to participate. We’d love to see you there!
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
For a lot of people in the CrossFit community, the CrossFit open is the biggest fitness event of the year. The chance to compete against people from all over the world and push yourself to your limits sounds almost too good to be true! No matter what your fitness levels, you can – and should – compete in the CrossFit open.
What is the CrossFit open?
The CrossFit open is the first qualification stage for the CrossFit Games, which are held every year. During the CrossFit open, anyone can complete the workouts – which are released every week.
How do I enter the CrossFit open?
It’s pretty simple – all you have to do is register on CrossFit.com, select your division and then head to your nearest CrossFit gym!
Related: 4 things I learned going to the CrossFit Games by Carmen Bosmans
What are the different CrossFit divisions and difficulty levels?
Whatever your age, fitness levels or physical capabilities, you will be able to compete in the CrossFit open. There are a number of different divisions that anyone can participate in, so choose one that best fits your individual requirements:
- Rx: this is when you complete the open workouts exactly as they are written
- Scaled: you can make adjustments to the workouts such as lighter weights, lower reps or alternatives to gymnastic movements
- Foundational: if you’re completely new to CrossFit then you can complete workouts that focus on helping you to learn the key CrossFit movements
- Adaptive: the adaptive divisions offer equally challenging workouts for athletes that have a physical or neurological disability
- Age: within the above division you’ll be ranked against people of a similar age
You can compete in the CrossFit open as an individual or as part of a team.
5 reasons you should do the CrossFit open
#1 – because you can!
There are options for anyone of any ability, whether you’re new to CrossFit or are a seasoned veteran. If you’re still unsure, get in touch with one of our CrossFit coaches and we’ll help you!
#2 – test yourself and push your limits
If you have been a regular CrossFitter or Open participant this is your chance to test your fitness and depending on the workouts possibly retest a workout or two.
For the general population who train to stay fit and healthy it is also the chance to test yourself and how hard you can push during the different weeks of the open. You may end up doing something you have never done before!
#3 – learn your strengths and weaknesses
You learn, you will find out what you need to work on and you will see that the work that you have been putting in is paying off. I’m sure you will find out a little bit more about yourself also throughout the open.
#4 – engage the fitness community
The word “CrossFit Open” and “Testing” can be intimidating, however the environment is anything but and you will have a huge amount of support both from members and coaches to push you through the workout.
Compete against yourself or your friends, there is nothing like a competition environment to bring that hidden competitor out of you!
#5 – it’s fun
It is what it’s all about, coming in, working out and having fun with your friends and gym family. You will also get a good workout and that in itself will always make you better! We run CrossFit opens at InnerFight Dubai – get in touch if you’d like to participate. We’d love to see you there!
For a lot of people in the CrossFit community, the CrossFit open is the biggest fitness event of the year. The chance to compete against people from all over the world and push yourself to your limits sounds almost too good to be true! No matter what your fitness levels, you can – and should – compete in the CrossFit open.
What is the CrossFit open?
The CrossFit open is the first qualification stage for the CrossFit Games, which are held every year. During the CrossFit open, anyone can complete the workouts – which are released every week.
How do I enter the CrossFit open?
It’s pretty simple – all you have to do is register on CrossFit.com, select your division and then head to your nearest CrossFit gym!
Related: 4 things I learned going to the CrossFit Games by Carmen Bosmans
What are the different CrossFit divisions and difficulty levels?
Whatever your age, fitness levels or physical capabilities, you will be able to compete in the CrossFit open. There are a number of different divisions that anyone can participate in, so choose one that best fits your individual requirements:
- Rx: this is when you complete the open workouts exactly as they are written
- Scaled: you can make adjustments to the workouts such as lighter weights, lower reps or alternatives to gymnastic movements
- Foundational: if you’re completely new to CrossFit then you can complete workouts that focus on helping you to learn the key CrossFit movements
- Adaptive: the adaptive divisions offer equally challenging workouts for athletes that have a physical or neurological disability
- Age: within the above division you’ll be ranked against people of a similar age
You can compete in the CrossFit open as an individual or as part of a team.
5 reasons you should do the CrossFit open
#1 – because you can!
There are options for anyone of any ability, whether you’re new to CrossFit or are a seasoned veteran. If you’re still unsure, get in touch with one of our CrossFit coaches and we’ll help you!
#2 – test yourself and push your limits
If you have been a regular CrossFitter or Open participant this is your chance to test your fitness and depending on the workouts possibly retest a workout or two.
For the general population who train to stay fit and healthy it is also the chance to test yourself and how hard you can push during the different weeks of the open. You may end up doing something you have never done before!
#3 – learn your strengths and weaknesses
You learn, you will find out what you need to work on and you will see that the work that you have been putting in is paying off. I’m sure you will find out a little bit more about yourself also throughout the open.
#4 – engage the fitness community
The word “CrossFit Open” and “Testing” can be intimidating, however the environment is anything but and you will have a huge amount of support both from members and coaches to push you through the workout.
Compete against yourself or your friends, there is nothing like a competition environment to bring that hidden competitor out of you!
#5 – it’s fun
It is what it’s all about, coming in, working out and having fun with your friends and gym family. You will also get a good workout and that in itself will always make you better! We run CrossFit opens at InnerFight Dubai – get in touch if you’d like to participate. We’d love to see you there!
One-Hour Workout: Revving Your Swim Engine
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