BEN BERGERON OPEN TEST - Crossfitcove

BEN BERGERON OPEN TEST

OPEN TEST!

Today we hit one of the best workouts out there: The Bergeron Open Test.  Ben Bergeron, the owner of CrossFit New England (and coach of multiple CrossFit Games champions) developed this as a test to prepare athletes for the CrossFit Open.  Yep, the Open is coming soon!

CrossFit New England is famous for being the training ground for multiple CrossFit Games athletes, under the expert eye of Coach Ben Bergeron.  Because of the range of movements, it really helps to identify strengths and weaknesses and will give you a great sense of where your fitness currently stands before the Open.  Many of these movements appear time and time again in the Open so it helps identify where your strengths and weaknesses might lie — all in one WOD!

Ben is famous for saying that that the top athletes in CrossFit need to feed the ‘three headed monster’ daily.  Those three ‘heads’ include:

Conditioning: This is the “Sport of Fitness,” and we define fitness as work capacity. Do you have the conditioning and stamina to move quickly, regardless of how light or heavy the task is, and regardless of how long the effort may take?

Strength: Simply put, the sport of CrossFit rewards strong athletes. Assuming you have the conditioning and skills to keep up with the top athletes, the stronger you are, the better you’ll do.

Skills: Few aspects of the sport separate the good from the great more than their skills.

This is a “Game Day” type workout and hits all three heads of that monster.  And you’ll want to leave it all on the gym floor for this one. But as always, be smart and safe and HAVE FUN!

 

WOD

 

“Open Test”

20 min AMRAP:

50 Wall Balls (20/14)

50 Double Unders

40 Box Jumps (24/20)

40 Toes to Bar

30 Chest to Bar Pull-ups

30 Burpees

20 Power Cleans

20 Jerks

10 Power Snatches

10 Ring Muscle-Ups

 

Fitness: 95/65, Hanging Leg Raises, Burpee Pullups for Muscle Ups

Performance: 135/95, Burpee Pullups for Muscle Ups

Open: 145/100

 

Coach’s Tip:  A great benchmark workout made famous by CrossFit New England.  There is a ton of different movements from simple to high level.  This is a “game day” type workout that you want to give you all on!  Pacing is important but being able to keep up your pace is key.

 

Coach Daniel looking fierce and focused on the rings…

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