Each day this week, I’ve been writing about what to expect with the CrossFit Games Open starting on Friday. If you missed the first two posts, check them out here:
Tonight, I’d like to highlight how we will be doing the scoring for the Intramural Open. Since we are doing guys vs girls, we made one minor adjustment to keep things fair. You’ll notice the change below if you’ve done the Open with us before.
1. Teams are given 1 point for every athlete who completes a given Open workout. This can be done on Friday, Saturday, or Monday.
2. Teams are given 3 points for every athlete who finishes among the top 5 in each division: RX, CFHQ Scaled, and CFG Scaled. The kids will have their own division too and will be scored accordingly.
3. Teams are given 5 points if they win the “Spirit of the Open” award on any given week. This is where things get real!!
4. BINGO – wait for more details, but if you are impatient, talk to Melissa Wright or Lydia Parra!
After the final Open workout, we’re going to host a big party and present awards.
Stay tuned for more details as the week rolls on!
*******
Mindset:
“No matter what people tell you, words and ideas can change the world.”
–Robin Williams
*******
Nutrition:
Dark leafy greens such as kale, swiss chard, arugula and spinach all have more bio-available calcium than milk.
*******
Movement:
A. MWOD:
T-Spine + LAX
B. Skill:
15 Minutes –
HSPU Practice – Achieve highest level of skill for 5 strict
Pistols Practice – Achieve highest level of skill for 5 ea leg, alternating
C. WOD:
For Time –
400m run followed by:
5 rounds for time:
10 ring push ups
10 KB Swings (53/35)
10 burpees to bar
10 Toe to bars
*******
Recovery:
Lat Stretch
