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!
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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!
Our current CGO 2022 roster:
There’s still time to join! Read here for more info.
CONDITIONING for Tuesday 2/22/2022
WORKOUT for Monday 2/21/2022
CGO 20.5
for time:
40 muscle-ups
80 calorie row
120 wall ball, 10/14/20lbs
20:00 time cap. Partition the workout however you’d like. Please note the different workout variations and choose the one most appropriate for yourself. Compare to 1/3/2022 and 11/8/2019. Post score to whiteboard!
READ: CrossFit 20.5 Ultimate Strategy for Rx, Masters, and Scaled – WODprep
READ: CGO 20.5 Workout Description and Strategies – Morning Chalk Up
CHECK: The CrossFit Games Open 20.5 Scoresheet – CrossFit Games
