Intramural Open!


Hey all,


The Crossfit open is now only TWO WEEKS AWAY! That certainly came up quickly and if you're like me, you probably got just a little shiver of excitement just reading that sentence :)


For the past few Opens, we've increased the energy and excitement a bit by running an Intramural competition. We divide the membership into 4 teams, each under the banner of a coach, and each week we tally up to 16 scores from each team. This way, you're not just competing for yourself, you're also potentially contributing to your teams' success week to week.


What we do is add the best scores from each team in the following categories:


Top 3 womens and mens RX scores

Top 2 womens and mens Scaled scores

Top 2 womens and mens Masters (35+) scores: can be scaled or Rx

Top womens and mens Rookie score (first Open): can be scaled or Rx


So no matter where you are in your fitness journey, there's a decent chance that your score will count!


You DONT have to be registered for the Open to be on an intramural team and contribute. You also don't have to complete all the workouts, although its much more fun if you do both of those things! We'll be doing the events in class and over the weekends of the Open, so no excuses not to join in :)


What you WILL need to do is log your scores via a google sheet that will be sent out each week. This will help us sort out the teams and categories to make sure all the scores get tallied correctly.


Without further ado, here are the teams! You each have a coach as a captain, and aim to show some spirit by wearing your team's colors when you come to do the workouts.







Now you probably should still register officially for the Open, as it will give you a lot of perspective each year in terms of your progress... and it's a pretty unique and cool worldwide event... so head on over to games.crossfit.com to get signed up!


Let's get it team!


Cam




TRAINING FRIDAY SATURDAY


WARM UP: 3 rounds


Lying thoracic rotation x 5/side

pushups x 5

pole squat x 5 with pause at bottom



After Wed-Thurs "rest day" we're hitting it hard again, with the goal of continuing to build strength endurance and tolerance to longer wods.... good times team!


WOD 1: CrossFit Open 11.3


As many reps as possible in 5 mins of:

Squat Clean, 165/110 lbs Jerk, 165/110 lbs


You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt.


A classic from way back, simple yet deadly. Choose a weight that is no heavier than about 70% of your max CJ to make sure you can get some reps in! You may clean thruster these reps - it just has to pass through a front squat prior to going overhead!


fg3: 95/135 FG2: 75/115 fg1: scale bar as needed




WOD 2:


Complete as many rounds as possible in 15 mins of:

5 Power Snatches, 115/75 lbs

10 Front Squats, 115/75 lbs

15 Deadlifts, 115/75 lbs

50 Double Unders


Aim to go a bit lighter on this workout - you will be pre fatigued by the first one and this one is more about getting some volume in while still maintaining great form. If you're ripping through it, you're either not at the right weight, or your form isn't good, and both of those things won't give you the right stimulus!


FG3: 25 du + 25 singles

fg2: 65/95, 100 singles

fg1: 55/75, 50 singles


cp: 95/135