What is 17.1 CrossFit, 18.1 CrossFit, 19.1 CrossFit and 20.1 CrossFit?

Jeff Baldelli
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What do the Numbers Mean?

The 19.1 CrossFit workout is one of the most popular exercise programs in the world. It is also one of the hardest as well. Proper execution of the moves in this workout can take years to learn. If you want to get started, it will help to understand the origins of this workout.

The 19.1 CrossFit workout is named after the number of the graphic on the website. This graphic is a picture of the workout and its description of the moves needed to complete the work.

The 19.1 CrossFit workout is also known as Mission 1 or WOD 0101101 and is one of the few workouts to use a single digit to indicate its number. The reason for such is due to the fact a single digit is easier to program when using software that was not designed for the high volume and complexity of a CrossFit workout.

The cryptic numbers and names are part of the CrossFit legend. The initial workouts had a simple numbering system, though it often changed. These numbers do serve the purpose of helping athletes remember the workouts. You can use these numbers to match up with the description that is offered on the website.

If you have completed the 19.1 CrossFit workout, you will know it takes its toll on the system. This is especially true if you have done it in an affiliate or gym that offers the benefits of more space and new equipment being added for the regular workout.

Though CrossFit is not a competitive sport, you know the workout is serious when it is assigned a number as well as a name. The 19.1 CrossFit workout is put together with the intent of drawing competitors from the previous week as well as adding new members to the community at large.

In a nutshell, the number helps to describe the workout and the additional text helps to educate you on what the workout entails. If you live near an affiliate, you can ask one of the trainers what to expect if you know the 19.1 CrossFit workout is happening.

What is the 19.1 CrossFit Workout?

The number 19.1 CrossFit workout is used on the website to indicate the weekly goal of strength training. Each week, members of an affiliate will show for the weekly workout. If you visit a CrossFit website, you will see a 21.1 CrossFit workout, a 21.2 CrossFit workout, a 22.1 CrossFit workout and many more corresponding workouts.

What is 16.1 CrossFit?

Like the other workouts in the series, 16.1 is a wide-ranging workout. For an overview of the entire series, see below:

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1 is 18 different movements for time.

The workout itself includes 100 pull ups (!), 100 push ups (!), 100 squats, 100 sit ups, 100 thrusters, and 100 double unders.

The goal, of course, is to complete the entire workout in as little time as possible.

So how do you do it?

Do you grab some extra help on the pull up and call it good? Do you down a bunch of caffeine and chase that with some weight loss pill supplements?

There are plenty of ways to try and complete these movements, but the smart way is the slow way.

We all know that CrossFit works because it’s demanding. Just because a workout involves 100 of anything, it doesn’t mean it’s going to be easy.

When you start training for a workout like 16.1, it pays to get yourself prepared with a proper warmup.

If you’re doing this workout as part of a regular CrossFit class, your warmup will already help. If you’re training on your own though, make sure to hit all the key areas to avoid injury. Some great areas to focus on are:

  • Foam rolling
  • Palm rolling
  • Traps
  • Lats
  • Triceps
  • Shoulders
  • Quads
  • Calves
  • Hips
  • Hamstrings

Warm up well, and you’ll transition more easily into the movements that will help you get through the workout quickly.

If you are doing this as part of a regular CrossFit class, be sure to:

Take it seriously : it is your first workout of the week, so take your time and push yourself. You have the rest of the week to get through it fast

It is your first workout of the week, so take your time and push yourself. You have the rest of the week to get through it fast Complete the movements well : warm ups and cool downs are so important, and you never want to skip them to push yourself further.

How are announcements made?

The typical schedule for new announcements is every Friday at 5 PM Pacific Time (PT). This is Friday evening in the USA. It can vary slightly by a day or two from week to week.

Typically the announcements can be made in three ways:

L1 -> Announcements are made via the CrossFit The Home Page.

L1 -> Announcements are made via the email subscription list.

L1 -> Announcements Are Made via Facebook

Typically announcements are made via all three channels though sometimes it’s only announced on one or two.

Typically announcements are made via all three channels though sometimes it’s only announced on one or two.

What is a new announcement … 20.1?

An announcement made on a Friday will begin on Monday or Tuesday of the following week. On Monday or Tuesday you will be notified of the week and workout. For example, you will be notified about the workout for the week starting on July 21, 2017. This does not mean the actual workout will start on Monday.

As an example, 17.1 started on Monday June 19th 2017. This means for the announcement on June 19th, it would be the workout for the week starting on July 5th 2017.

For the 8th announcement, that’s done as a wod instead of another set of 20.1. That worked out well for 21.1, 22.1, and 23.1.

What is a new announcement … 18.1?

L1 -> For 20.1, for 18.1, for 19.1:

An announcement made on a Friday will begin on Monday or Tuesday of the following week. On Monday or Tuesday you will be notified of the week and workout. For example, you will be notified about the workout for the week starting on July 5th 2017. This does not mean the actual workout will start on Monday. The workout will be announced on Friday but won’t start until Monday or Tuesday of the following week.

For example:

  • An announcement made on June 19th, 2017 will begin on July 5th, 2017
  • An announcement made on June 20th, 2017 will begin on July 6th, 2017

Why do the CrossFit Games Exist?

For those who aren't familiar with CrossFit, the broad goals of the CrossFit Games are to determine the fittest athletes on earth as well as to motivate millions of people to get off the couch and into the gym. Let's take a closer look at each of these goals.

Let's start with the idea of the fittest athletes on earth. CrossFit has grown by leaps and bounds over the years but the athletes competing in the CrossFit Games today are still nowhere near the level of the best super-athletes in the world.

When it comes to CrossFit in particular, there can be found a tendency to be highly critical of anything other than the CrossFit Games. While certainly we would love to see a level of fitness that would allow people to handle the types of challenges presented at the CrossFit Games, the truth is that Superheroes don't exist. You have to be in the right head-space to compete well in the CrossFit Games. The workouts are complex, the time-scales are short, and emotions can run high.

That being said, you should work as hard as you can to achieve a high level of fitness. If you really want to understand what the best of the best are capable of then you should watch the CrossFit games. If you don't have time to watch all of the workouts, that's OK. A little inspiration will go a long way.

The second broad goal of the CrossFit Games is to motivate people to get off the couch and into the gym. At CrossFit, we don't like seeing our athletes sit around and watch life pass them by. We enjoy seeing them out enjoying all sorts of activities with their families, friends, and even people they've never met before.

Every CrossFitter should make a habit of regularly testing their own limits and challenging their physical boundaries. If every person in the world did one push-up per day, then you'd see all sorts of positive changes throughout society.

For example, the media would undoubtedly be more positive towards fitness. If you watch afternoon TV then you'll notice that the vast majority of celebrities appear to be overweight and unhealthy. These people get a large share of the media's attention, not to mention that they're generally used as role-models.

Why should I get involved if I am no super athlete rockstar?

CrossFit is based on a few simple and yet profound ideas: the body is highly adaptable, people want advancements out of life, and people like to make progress. The gift of life makes us all lifelong learners, and when you find something you need to learn, the body thrives with improvement.

This method of learning involves challenge, transformation and loving the process.

Video: See how CrossFit trainer Jason Khalipa agrees that it’s fun and awesome

See above. He actually said that.

Although CrossFit is inspired by the most popular strength tradition in the fitness world, many of the details are unique to CrossFit. For example, did you know that CrossFitters are each taught the mechanics of the lifts and then have a chance to practice it before they attempt it in a workout?

CrossFit isn’t just about lifting weights. As I’ve already mentioned, you should identify your fitness goals, and focus your workouts around them.

Focusing on fitness goals is a fundamentally different approach to fitness. If you exercise in a predictable way (e.g. you try to be good at all the fitness goals at the same time,) you end up not doing a great job no matter what it is – you’re spoiled for choice. Alternatively, you can focus on your goals. In that case, you’ll know what to do, and you’ll get extremely good at that one thing. You’ll make great leaps of progress.

The big guys seem to agree. Check out this video featuring the founder of CrossFit himself, Greg Glassman, and some of the fittest athletes in the world. These guys have a very different approach to fitness and how it should be done.

You may have guessed it from the description of their workout regimen, but these guys don’t live to work out. They work out to live. The pull up bar takes a backseat to their passion of jumping out of planes. All the workouts are great, with the exception of the beach workout.

First, this training style is not for those who are looking for a quick and easy fix. If time is an issue, then you must prioritize what you want to take part in, and if you want to enjoy the benefits of CrossFit, you need to commit time and energy into it.

The Hard Truth

CrossFit is a program overwhelmingly recognized worldwide, but this doesn’t come without controversy. In fact, many people who have tried CrossFit have recognized its benefits, but a number of skeptics will speak out against the increasing popularity of the sport.

While most of what they express is valid, much of it is equally unwarranted. The purpose of this section is to highlight the truths about CrossFit, and to shed light on the most frequent criticisms of the program.

Many of these criticisms are in fact arguments against typical modern training practices. Isolated work can be effective, but CrossFit emphasizes the importance of an integrated approach to training that will achieve the best results possible.

What Is CrossFit Training?

CrossFit training, to me, is about making the world a fitter place.

Brian Bajari

CrossFit is a community of people who acknowledge a few central principles to their training program. These principles are believed by CrossFit to be essential for a truly “functional” training program. Even though many of these practices are similar to the exercises that we already do, CrossFit and other methods of interval training do approach them with some interesting differences.

CrossFit Principles

While each trainer or coach may approach the principles of CrossFit differently and with subtle variations, there are a few things that are essential in order to call it CrossFit. These principles are:

Practicing essential skills. These are things like a proper squatting and hip hinge, or a hollow position, and others as seen in the CrossFit Training Guide.

These are things like a proper squatting and hip hinge, or a hollow position, and others as seen in the CrossFit Training Guide. Doing things in a functional manner. This means doing everything as if it were training for a particular sport or real-world fitness. For example, jumping rope mimics jumping up on boxes in everyday life.

This means doing everything as if it were training for a particular sport or real-world fitness. For example, jumping rope mimics jumping up on boxes in everyday life. Performing this type of training as often as possible and for as long as you can.

CrossFit in the Media

The media has a tendency to blow things out of proportion. As a result, things are often greatly exaggerated.

Tracking = Improvement

The tracking in interval training shouldn’t be overlooked. There are many ways to track improvements, but the most common is the use of a heart rate monitor.

For an interval training cardio workout, your max heart rate is very useful, but you should also focus on your target heart rate zone. To calculate your target zone, subtract your age from 220. So if you’re 40 years old, your target heart rate zone will be 160-180 beats per minutes.

There are many online websites and apps that can help you track this for you, but with a simple heart rate monitor, you can wear on your wrist, you can see it easily.

Max heart rate is the maximum heart rate you should aim for with specific cardio workout. This will be different for each person, and it takes a lot of experimenting to find yours. As you get older, you need to keep this number lower in order to stay safe, but if you’re somewhere around the ages of 18-25, you should be able to get it up to as high as 190.

Keep in mind that this does not mean you should work out at this max your entire workout every time you exercise. It simply means that the booster interval you do at the end of a section (see below) should be as hard as you can go.

Interval Training

Interval training involves doing bouts of hard work, followed by short breaks. Based on the reason you’re exercising, your workout will include sections of cardio exercises like running and high-intensity.

These sections of cardio exercises will be worked into an overall training program. For example, if you are doing a 12-week program, you might have one week dedicated to cardiovascular exercises, while other weeks might be dedicated to specific muscles and strengthening.

Sometimes the sections are based on time:

  • 1 minute high intensity,
  • 1 minute low intensity
  • 1 minute high intensity,
  • 1 minute low intensity

You can also divide it by counting reps:

  • 20 reps high intensity,
  • 10 reps low intensity
  • 20 reps high intensity,
  • 10 reps low intensity

You can track it by counting the distance you go:

  • 1 minute hard
  • 2 minutes easy
  • 1 minute hard
  • 2 minutes easy

Blast from the past: Reviewing CrossFit Game Standards

CrossFit workouts are often released every Friday on the Games site, giving people a chance to train for that upcoming weekend's competition.

Each workout is known by two numbers: the year it's released in (in this case, 2018) and its corresponding workout number (in this case, 1.1, 1.2, etc.). An easy way to think about it is that it's a year and a workout number.

Many people include the italicized number after the year to refer to the month. For instance, saying "1.1" means month one, workout 1. If you're referring to a specific year, then it's just the year. For instance, if you recruit someone to join your CrossFit box and they ask, "What classes/workouts do you do?" They're probably asking about a specific year, and just want to know what's coming up.

When a new CrossFit Games season starts, it's almost always with a new year, even if there's not a completely different workout posted for that month.

So for example, if we're in March of 2018 (month three), and there's a workout "19.1" published, that means it's workout 19.1 in 2018. But more than likely, it will still be part of the 2017 Games season, when the season doesn't change until January 1st.

The History of CrossFit Games Workouts

Longtime CrossFitters can remember a time when the CrossFit Games was about more than just who could be the next Rich Froning. Once upon a time, the CrossFit Games were a celebration of athleticism and involved a wide range of workouts.

First, the original CrossFit Games, held in 2004, consisted of just one workout: a two-mile run, 100 pull-ups, 100 push-ups and 100 sit-ups. This regimen was derived from the U.S. Marine Corps's "Crucible" obstacle course. While this might seem soft nowadays, it was a tough workout and quickly became popular among CrossFit enthusiasts around the country.

Another element of the first CrossFit Games that has since disappeared was the concept of the "Super" workout. This workout was a head-to-head competition between two athletes, and added an interesting new dynamic to the competition. While the Super workout no longer exists, the idea of qualifying athletes from around the world has carried over into the new Open workout format.

2016 CrossFit Games Open Standards Workouts

(3 Min AMRAP – 5 Snatches, 75/55)

1 – Chest to Bar Pull Ups

(3 rounds for reps – Chest to Bar Pull Ups, Pistols)

1 – Muscle Ups

(3 rounds for reps – Muscle Ups, Pistols)

1 – 400m Run

(3 rounds for time – 400m Run, Pistols)

2006 CrossFit Games Open Standards Workouts

1 – Barbell Push Press

(3 rounds – 8 Minutes Barbell Push Press, 50ft Sprint)

1 – Sumo Deadlift High Pull

(3 rounds for reps – Sumo Deadlift High Pull, 50ft Sprint)

1 – Pull Ups

(3 rounds – Pull ups, 50ft Sprint)

1 – Box Jump

(3 rounds – Box Jump, 50ft Sprint)

2005 CrossFit Games Open Standards Workouts

1 – Snatch

(2 min AMRAP – 5 Snatches, 120-150/90-90)

1 – Deadlift, Hang (HookGrip)

(1 Rom Wt. Reps 8 minutes – Deadlift, Hang (HookGrip))

1 – Snatch (C&J)

(1 rep Wt. x 3 min – Snatch (C&J))

1 – Squat Snatch, 2 Sec. Delay

(1 rep Wt. x 3 min – Squat Snatch, 2 Sec. Delay)

1 – Squat Thrust (3 second hold)

(3 x 3 min sets – squat thrust (3 second hold))

What Is a PR (Personal Record)?

What is a PR? In CrossFit, it refers to a new record time that a person has set.

There are a few PR’s that are commonly used. These include:

‘The 19.1 PR’

’The 18.1 PR’

‘The 16.1 PR’

2017 CrossFit Games Open Standards Workouts

This is the new 2017 Open Workout Calendar. The first week of the open is called the 17.1 CrossFit Workout. These workouts all start with 17.1. They are a lot of fun, and they are also a great way to see how you measure up against the rest of the world!

If you’re somebody who works out regularly, you’re probably wondering how hard each of these workouts are. You’re also probably wondering if you can do them if you only train at home.

These workouts are for both the elite athlete and the weekend warrior. That means, if you train everyday at CrossFit gym, you’re probably going to breeze past these workouts, but if you do them at home, with no professional trainers, no nutrition coaches, and maybe with even with a few extra pounds that you might not have burned off yet, then you’re definitely not going to breeze through these workouts.

The next set of standards workouts after the 17.1 CrossFit Workouts are the 17.2 CrossFit Workouts, the 17.3 CrossFit Workouts, and the 17.4 CrossFit Workouts. After that comes the 17.5 CrossFit Workouts, the 17.6 CrossFit Workouts, and finally the 17.7 CrossFit Workouts.

After that, we have the 17.8 CrossFit Workouts, the 17.9 CrossFit Workouts, and the 17.10 CrossFit Workouts. Then comes the 17.11 CrossFit Workouts, the 17.12 CrossFit Workouts, and finally the 17.13 CrossFit Workouts.

After the 17.13 CrossFit Workouts comes the 18.1 CrossFit Workouts, and so on.

This is also how they are listed in the 2017 CrossFit Games Open Workout Calendar.

Throughout all of these workouts, the CrossFit workouts are being released on a schedule. This means that the first 17.1 CrossFit Workouts is followed up by the 18.1 CrossFit Workouts once the time comes.

So, whether you are doing the workout for the fun and fitness, or if you are getting ready for your first or twentieth CrossFit competition, these workouts were designed to push you.

2018 CrossFit Games Open Standards Workouts

Workout 15.1

12 Minutes

This workout combines strength and skill movements into a single, timed workout.

For the strength portion, perform as many reps as possible (AMRAP) of the following pairs of exercises:

  • 5 Thrusters
  • 5 Chest-to-bar Pull-ups
  • 5 deadlifts
  • 5 Shoulder-to-overhead
  • 5 7-Foot Splits
  • then-

3 Rope Climbs

AMRAP 7:00

In just 12 minutes, you can complete the strength portion and then move right into the skill portion. After this 12-minute period, your goal will be complete.

For the skill work, complete six rounds of the following six exercises:

  • The Catch (2 reps)
  • 15 pound Wall Ball (10 reps)
  • 10 Ring Dips

After 6 rounds, your workout will be complete.

Workout 15.2

9 Deadlifts

6 Handstand Push-ups (substitution: 3 Pistols)

The workout begins with a barbell loaded with 135 pounds and a pull-up bar. The clock begins when the athlete grabs the barbell and ends when the athlete has completed the round of 6 exercises and touches the pull-up bar. The clock does not stop during the transition from one round of 6 exercises to the next.

Workout 15.3

For time:

  • 10 Thrusters 95/65#
  • 21 Dumbbell lunges
  • 30 Double-unders
  • Workout 15.4

Complete as many rounds and reps as possible (AMRAP) in 12 minutes of:

  • 5 Toes-to-bars
  • 10 Toe-touching wall-bounds (facing wall)

15 Second handstand hold (from workout 14.3)

Aim to be as quick as possible and move rapidly through the first 2 rounds. If you’re able to do those rounds quickly, it will give you the capacity to save some energy for the handstand hold for the end.

2019 CrossFit Games Open Standards Workouts

Read on to find out more:

2018 CrossFit Open

You're not reading that wrong. 2018 is the year for the CrossFit Games. The best in the world will battle it out for the title of CrossFit Games Champ and to be named the Fittest On Earth.

The CrossFit Games Open is the first stage of the competition, and it's where you, if you're good enough, can go for the title of Fittest on Earth.

You can register for the CrossFit Games Open wherever you happen to live. The CrossFit Games are open to everyone and you can pick a team to represent: South Africa, Europe, Africa, Asia, Australia, or the Americas.

What to Expect in the CrossFit Games Open

Don't expect nice weather. It's gonna be hard and the only way you'll make it through is if you're mentally tough.

You'll start in the Advanced Individual Training program. This is where you earn yourself an individual Games Entry with ranks.

You'll be taken through a number of prep workouts to get you prepared for the Open workouts. These workouts include:

Warm Up: Prep athlete for the workout to be completed. Reps and Rounds: Work specific numbers of reps and rounds in the workout. This makes it possible to get an idea of what to expect and gives you a head start. OnRamp: Prepare you for the Open workout to come. This is more skill workout that will keep your fitness levels high while you wait for the main workouts.

The Workouts

The actual workouts themselves will be announced at 5 pm local time. You'll have 3 minutes to get the workout and set up. You'll then have 8 minutes to complete the workout and submit your score.

At 7 pm, judges and observation rounds will be conducted to ensure all athletes are performing the workout to the best of their ability.

Loads for men and women are different, and all athletes have their own division.

The next morning you'll get an email at 04:00 with all the details.

The workouts will be given individually throughout the world. It's up to you to locate your workout and try to get it done in time. Check the local CrossFit site in your area for more details.

2021 CrossFit Games

CrossFit is a broad term which encompasses a wide range of fitness activities. Some of the most popular ones are:

  • CrossFit Games
  • CrossFit Open (‘The Open’)
  • CrossFit Divisional Events (Atlantic before the Games and Regionals after the Games)
  • CrossFit Headquarters (Coaches Course and Seminar that lead up to ‘The Open’)

As you can see this is a pretty big community. While it is hardcore and most of the competition focus is on the high level athletes, the community itself is created around 6 principles:

CrossFit Community: Openness, honesty and communication CrossFit Culture: Selfless, community focused and hard-working CrossFit Creativity: Choosing function over form CrossFit Endurance: Always moving towards your goals CrossFit Modality: Helps all sport and non-sport activities CrossFit Sanctioning: Understanding everyone’s limits

Crossfit is a constantly evolving sport with new competitions, exercises and movements every season, much like the off-season transfers and trades by professional sport teams. At the time of writing this, the current version is 2019.2.

Since CrossFit became popular, different types of 20.1a/b have evolved. The most popular ones are:

The CrossFit Games Open

The CrossFit Games Open started out as a trial game for the CrossFit Games. Since its inaugural season, it has evolved and grown into an event that has kind of left the level of the Games to subside.

You are able to sign up for the Open online. In order to participate, you must be a member of a CrossFit affiliate, a community or a powerful group of individuals who train and compete together to become the fittest on Earth.

However, the biggest draw of the CrossFit Games Open is that it is the way in which you qualify for the CrossFit Games themselves.

Every year around 7 million people from around the world participate and attempt to keep up with the grueling workouts. You need to finish in the top 20% of the field to earn a trip to compete at the Games the following summer at the StubHub Center in Carson, California.

Recently the CrossFit Games announced will host a new competition called, the CrossFit Regionals. These will feed the Games through qualifying athletes for the CrossFit Games.

Are YOU training for 20.1 yet?

Check out some of these tips and plans from CrossFit coaches! These excellent videos are designed to help you reach your goal and improve your performance.

32min All Levels 20.1 Workout

Trevor Moores guides you through a great 20.1 workout, for all levels of athletes. The time is under 5 minutes, so you can fit this workout into any schedule. Trevor has been a coach for over 8 years and runs crossfit Castaic. He competed in the 2014 NorCal Regional and finished 3rd in the Open.

4min 18.1 CrossFit Workout

This short CrossFit 18.1 Workout is great for a small amount of time. The 4 minute time commitment can be done at home with limited equipment and is a good calorie burner that will help you get to 17.1 and beyond. This workout will help you blast body fat, build muscle and improve your conditioning.

Warm up:

  • 2 laps, 2 Air Squats (8 EPOC)
  • 2 laps, 2 Push Ups (8 EPOC)
  • 2 laps, 2 Sit Ups (8 EPOC)
  • 2 laps, 2 Burpees (8 EPOC)

Workout:

  • 100m run or row
  • 1 minute rest
  • 5 Thruster (95,52)
  • 1 minute rest
  • 5 Pull Up (5,4)
  • 1 minute rest
  • 5 Thrusters
  • 1 minute rest
  • 5 Pull Ups
  • 1 minute rest
  • 5 Thrusters

Cool Down:

  • 1 lap, 2 Air Squats
  • 2 laps, 4 Push Ups
  • 2 laps, 2 Sit Ups
  • 2 laps, 2 Burpees
  • That is just 12 minutes!
  • Enjoy the workout!

1 WOD

3 Rounds of:

  • 5 Thrusters
  • 10 Burpees
  • 15 Squats
  • 7 Minute Time Cap

Rest 1 minute between rounds.

Hint: If you don't have a 20.1 sign or don't want to cut string, simply use the Printable 18.3 PDF Nutrition Tracker Sheet.

Missed a Beat?

If you missed a beat, don't stress, we got you covered. Check out his page for 17.1, 18.1, 19.1 and 20.1.