Intramural OPEN Details!


Wall walks? Maybe... Photo: Oscar Bravo




Hey Team!


The Open is only 1 WEEK AWAY and that means a lot of excitement, challenge, and fun competition. To spice things up, we've run an intramural competition for the past few years, and this year looks to be our most fun in gym comp yet.


Here are the details for the competition, with an important note that to get involved in it, you MUST REGISTER FOR THE OFFICIAL CROSSFIT OPEN. Not only will this allow you to see your standing in the fitness world, you'll also be able to reference your progress versus previous years and be fully a part of a very unique worldwide fitness phenomenon.


We'll be doing each workout in class on Friday and Saturday, and will split each class up into two groups. Group 1 will do the workout while group 2 helps as a judge, then the roles will switch over!


TEAMS and CAPTAINS


This year, we are breaking up the teams by the class you normally attend over the Friday-Saturday period. There are 4 teams, and each one will have a COACH and a MEMBER as captains! Here are the teams:


TEAM GREY: 6am, 7am, 930am Friday. Coach: Cam Member: Oliver J

TEAM GREEN: 12 noon and 4pm Friday. Coach: Warren (Dubs) Member: Kim M

TEAM BLUE: 515pm, 630pm Friday. Coach: Tia Member: Josh L

TEAM RED: 745pm Friday and Saturday. Coach: Phil Member: Samantha H


Your coach and team captain are there as resources for you to help you understand the workouts each week, and to tabulate "extra" scores that contribute to your team. If you have a variable schedule or are mostly a remote member working out at home, you'll be popped into whichever time slot you attend during week 1.


SCORES!


Each week, there will be scores for both the workout results AND your team's collective spirit. Even if you're in your first Open or aren't sure about how you'll perform, you can still help your team by wearing your team's colors and by hitting any PR!


Here's how it will break down:


Workout performance:

  • For top RX male and RX female, Top scaled male and scaled female there will be

  • 10 points for first, 8 for second, 6 for third, and 4 for fourth

  • Any of the above scores can be for Master's or Open competition

Spirit:

  • Percentage of your team's members who wear at least one piece of clothing with your teams colors (ties will split points)

  • Each week - same points as above (10-8-6-4)

  • BONUS - Each week there will be 1 winner of best team spirit, chosen by coaches, who will add an additional 5 points to their team

Individual achievement:

  • For ANY PR, whether it is your first pullup or a 100lb squat or a PR on a repeated workout from a prior year, each person will add 2 points to their teams weekly total!


So here's what you have to do to get involved - first head over to games.crossfit.com to get registered. Second, commit to showing up in week 1 with your team's colors and give the workout a solid effort. Third, encourage your other team members to do the same!


Any questions? Let us know via email: crossfitviccity at gmail.com.


There's nothing to it but to do it... and trust me, through all the nerves and excitement and effort, you'll have FUN and be glad you did.


Cam



 

TRAINING FRIDAY - SATURDAY


WARM UP: 3 MIN MACHINE OF CHOICE, then:


2 rounds of

Dowel overhead Reverse lunges x 5/side

Lying Thoracic Rotations x 5/side

Pole squats with 3 second pause x 5



WOD: OPEN 17.3


We're going back to 2017 for this gem of a wod! Don't be mislead by how "tame" it seems on paper!


Note that we have the official Open "rx" and "scaled" options listed below. This is a good opportunity to see where you would fit in a workout like this for the upcoming Open. That being said, I would like people to get into the 8-12 minute segment of work at least, so scale as needed - especially the difficulty of the pullups and the increments of bar weights - to try and make that happen.


Even pretty advanced athletes would do well to find an intermediate weight between the second and third barbells that is challenging but will still allow them to progress through the workout.


For a more simplified version of the workout, see this option (immediately below). If interested in doing the open workout, please review it in advance or be ready to access BTWB in class to figure out your barbell weights etc.


Simplified workout: 12 min AMRAP of ascending reps:


1 chest to bar pullup + 1 squat snatch (65/95)

2 chest to bar pullup + 2 squat snatch (65/95)

3 chest to bar pullup + 3 squat snatch (65/95)

4 chest to bar pullup + 4 squat snatch (65/95)


Scale pullups and barbell weight as needed!



RX:

Prior to 8 mins, do:

3 rounds of: 6 Chest-to-bar Pull-ups 6 Squat Snatches, 95/65 lbs -- then -- 3 rounds of: 7 Chest-to-bar Pull-ups 5 Squat Snatches, 135/95 lbs


-- then -- Prior to 12 mins, do: 3 rounds of: 8 Chest-to-bar Pull-ups 4 Squat Snatches, 185/135 lbs


-- then -- Prior to 16 mins, do: 3 rounds of: 9 Chest-to-bar Pull-ups 3 Squat Snatches, 225/155 lbs


-- then -- Prior to 20 mins, do: 3 rounds of: 10 Chest-to-bar Pull-ups 2 Squat Snatches, 245/175 lbs


-- then -- Prior to 24 mins, do: 3 rounds of: 11 Chest-to-bar Pull-ups 1 Squat Snatch, 265/185 lbs



SCALED

Prior to 8 mins, do: 3 rounds of: 6 Jumping Pull-ups 6 Squat Snatches, 45/35 lbs -- then -- 3 rounds of: 7 Jumping Pull-ups 5 Squat Snatches, 75/55 lbs *


Prior to 12 mins, do: 3 rounds of: 8 Jumping Pull-ups 4 Squat Snatches, 95/65 lbs *


Prior to 16 mins, do: 3 rounds of: 9 Jumping Pull-ups 3 Squat Snatches, 115/75 lbs *


Prior to 20 mins, do: 3 rounds of: 10 Jumping Pull-ups 2 Squat Snatches, 135/95 lbs *


Prior to 24 mins, do: 3 rounds of: 11 Jumping Pull-ups 1 Squat Snatch, 155/105 lbs


* if all reps are completed, time cap extends by 4 mins ** Squat snatches or power snatches with overhead squats permitted


MASTERS 55+


rior to 8 mins, do: 3 rounds of: 6 Pull-ups 6 Squat Snatches, 75/45 lbs -- then -- 3 rounds of: 7 Pull-ups 5 Squat Snatches, 105/75 lbs *


Prior to 12 mins, do: 3 rounds of: 8 Pull-ups 4 Squat Snatches, 135/95 lbs *


Prior to 16 mins, do: 3 rounds of: 9 Pull-ups 3 Squat Snatches, 155/115 lbs *


Prior to 20 mins, do: 3 rounds of: 10 Pull-ups 2 Squat Snatches, 185/135 lbs *


Prior to 24 mins, do: 3 rounds of: 11 Pull-ups 1 Squat Snatch, 205/155 lbs *


If all reps are completed, time cap extends by 4 mins **Squat snatches or power snatches with overhead squats permitted for Masters 55+



CASH OUT:


5 Burpee Box Jumps, 24/20 in Every 1 min for 10 mins.


FIND YOUR PERFECT NUMBER AND DIFFICULTY!