Today’s the day! Our first THROWDOWN in a very long time.
You might’ve wondered why some of the staff has been aggressive in trying to recruit you into registering for the open- we find that this worldwide online competition pushes you to want to be better, train smarter and harder, and truly test yourself.
Testing yourself in a safe, supportive environment is the best way to do it so we push it for these three weeks along with the worldwide CrossFit community.
Theme of the Week: Favorite Sports Team – Wear some gear representing your favorite sports team. The Intramural Team that shows out the most will win SPIRIT POINTS!
And yes, the RSVP method for this weekend is messy so we’ll use something we’ve done in the past for Weeks 2 and 3.
It’s not too late to register to play! You’ll be automatically assigned to a team when I see your name on the official roster.
WORKOUT
CGO 22.1
AMRAP in 15 minutes:
3 wall walks/bear crawls
12 alternating dumbbell snatches, 10/20/35/50lbs
15 box jump overs, 12/12/20/24″
Post results to the Games site!
SUGGESTED WARMUP (30+ minutes prior to your heat)
- 10:00 of cardio to peak up heart rate followed by a general warmup.
- Setup your station and work on the skills, building to your working weight and box height.
- Try one round for technical control, then 1-2 more rounds at “game pace”.
MAXIMIZING TEAM POINTS
– Wear the correct apparel to satisfy the Theme of the Week (see above)
– Prepare to not only try your best in your workout, but to cheer on your fellow athletes
– Judge at least one swolemate’s workout (Judges Certificate not necessary, but definitely helpful to you and your team). The 9am Overview is where we cover the standards of judging as well.
– Bring goodies to share with the community: coffee, fruit, baked goods, pre-workout, post-workout beverages, etc. This optional action may or may not earn your team some spirit points!
WORKOUT for Friday 2/25/2022
You have until Monday to register for the CrossFit Games and therefore our Intramural Open!
CrossFit Games Open 22.1
AMRAP in 15:00
3 wall walks
12 alternating dumbbell snatches, 20/35/50lbs
15 box jump overs, 12/24/24″
Post results to whiteboard and/or the CrossFit Games website! Please review the scorecards below for best performance as athletes and judges:
[Rx and Scaled Division scorecard] [Foundations scorecard]
READ: CrossFit Open 22.1 Workout Description and Strategies – Morning Chalk Up
Introducing the 2022 Intramural Team
If you did not officially register by Thursday 2/24/2022 at 12pm then you’ll be automatically assigned to a team.
Check out the roster (and updates) both here on the blog and in the gym.
Today’s the day! At 12pm we’ll find out what CGO 22.1 will be via CrossFit’s social media channels and this:
Team Captains drafted their athletes last night. Anyone signing up from now on will be auto-drafted onto teams.
A quick overview:
– The CGO workout will be announced each Thursday at 12pm
– Said workout will be Friday’s workout in classes. A nice way to practice skills and either do the workout at a lower intensity (or we can provide a different option to continue training)
– Saturday morning at 8am we will run a Prep Class to run specific warmups for the event and discuss best strategies for skills and workout execution.
– At 9am we will cover the official standards of the workout and get the first heat of athletes ready.
– We’ll throwdown until the 12pm Skills class. Points aren’t given just to those who workout! Spirit, judging, and more can give your team the advantage!
– Makeups can be done on your own if you record your workout or have a certified judge available. Scores are due by Monday 5pm.
– Continue training consistently until the next announcement!
MOBILITY for Thursday 2/24/2022
READ: Five Quick Tips From Five Coaches Before The Open Starts – Morning Chalk Up
Here’s something you might not have heard:
– Register for the 2022 CrossFit Games Open– it costs $20
– Complete the 2022 Online Judges Course– it costs $10. You’ll become a better athlete because of this, and you’ll be a recognized Judge!
– Input an official score for all three weeks of The Open
If all three of these requirements are met then you’ll receive $20 off of your April 2022 membership!
View this post on Instagram
What’s CGO 22.1 going to be? Any guesses?
WORKOUT for Wednesday 2/23/2022
5k row for time then
every :90 for 5 rounds do 3 Squat Cleans @30/50/70kg
every :90 for 5 rounds do 2 Squat Cleans @35/55/80kg
every :90 for 5 rounds do 1 Squat Clean @40/60/90kg
Post results to whiteboard!
WATCH:
[Catch up all everything 2022 Intramural Open here]
As we’re moving towards HEAT TIMES on the Saturday Event during the 2022 Intramural Open you’re going to be responsible for your own warmups and preparation before your heat.
It’s helps to do the 8am Prep Class, but if you cannot make it then here’s a general warmup to be as prepared as possible:
5-10 minutes of aerobic work (Echo bike, rower, ski erg, jump rope, sleds, etc) followed by joint prep, dynamic range of motion, or movement patterns.
then 2-3 rounds of about 10 reps each of:
– a squat exercise like air squats, goblet, front, back, overhead, lunges, Cossack squats
– a push/press exercise like the press, push press, jerk, pushup, dip
– a pull/row exercise like pullups, ring rows, hang muscle cleans, bent over rows, one-arm rows
– a flexion exercise like the situp, t2b, slam ball, hollow, GHDSU
– an extension or jumping exercise like hip extensions, deadlifts, kettlebell swings, arches, broad jumps, target jumps, double unders, box jumps
then 5 minutes or so targeting your tight/trouble areas through stretching or foam rolling
then practice your specific skills for that week’s workout.
When ready (and if it’s an AMRAP) try one round for technique followed by two to three rounds at “game pace” so you understand how you might feel and make some adjustments. You get to practice transitions and get a taste what’s to come. This is also the chance to make sure your equipment floor plan is safe and effective.
It’s important to get your heart rate PEAKED before your workout so nothing feels new. It also helps take the edge off of your nervousness which generally leads to you going out of the gate too hard. Those who’ve taken CompEx classes know that the first workout is never your best, but the second or third? You’ve already settled down after a peak so your body is ready for more. Use this concept for best success during the Open!
