HERE WE GO. . .
*You’ve been warned, this is a long one
**That’s what she said
The 2022 CrossFit Games Open at Verve:
Folks, starting Friday February 25th is the 3 week long CrossFit Games Open and Verve’s in house Open competition. We would love for EVERYONE to participate. The Open workouts will be the planned WOD all day on Fridays, so if you plan on working out on Fridays, you might as well sign up.
Register for the Open through the CrossFit Games website:
1- go to www.games.crossfit.com. It is $20 to participate. Please select CrossFit Verve as BOTH your “Affiliate” AND your “Team”.
2- the more people signed up, the more we have an opportunity to rank ourselves as a gym against all the other affiliates around the world. And you can also see yourself ranked as an individual.
3- is this a MUST to participate in our in house competition? No, you can sign up for the in house fun without signing up through the CF Games. . . but it would sure be cooler if you did.
In House Verve teams:
1- There are 4 teams- Masters men (35+), men, Masters women (35+), women.
2-You are obviously representing the team your age falls under.
3- We will also have a sign up for the in house portion to help us get an accurate count for anyone that does not sign up online.
4- Each team will have a captain. They will help communicate any necessary info. I’ll announce them once we finalize the rosters.
Earn points for your team:
1- Perform the workout during one of the Friday class times, with a judge watching/ recording your score. = 1 point
*You must do one of the Games released versions of the workout. There are 3 options being released this year (RX, scaled, foundations), so there is seriously something for everyone.
2- Top 3 men and women RX scores and top 3 men and women scaled scores= 4 points, 3 points, 2 points.
3- There will be a theme each week. Perform the workout on Friday dressed according to the theme= 1 point.
4- There will also be random challenges presented throughout the week (not necessarily fitness related)= winners will receive additional points based on the challenge.
5- we have 2 one time only point options- Sign up online= 2 points, take the judge’s course online= 5 points
Additional info:
1- If you cannot make it on a Friday, there will be a make-up option on Sundays 10am-11am. If you also cannot make this, email us to find a time. You have until Monday at 5pm to submit a vaildated score.
*Validated score means your workout was performed in front of a judge.
2- Classes on Fridays will look different. There will be two heats of every class so people can judge each other. Starting at 4:30pm we will not have scheduled class times but rather heats. You will arrive at the gym, sign up for a heat time, and warm-up on your own. This is what we call “Friday Night Lights” and we make it a good time. You can also come and cheer people on or help judge if you already did the workout earlier in the day.
*We will still be doing our weekly deadlift sets but for 3 weeks only we are moving it to Thursdays.
3- At the completion of the Open we will be hosting a Verve banquet at the gym, at night on Saturday 19th. Time TBD. There will be adult beverages, spikeball, cornhole, Open awards, and people dressed in normal clothes. And of course the winning team will be announced and celebrated.
WOD-
Shoulder Press D7
1 x 5 @75%
1 x 3 @85%
1 x AMRAP @ 95%
Then,
As many rounds as possible in 10:00 of
3 Thrusters 95#(65#)
3 Pull ups
6 Thrusters 95#(65#)
6 Pull ups
9,9, 12,12, 15, 15, keep add 3 reps until time expires
SPRINT-
20 Minute AMRAP:
20 Pull Ups
20 (15) Bike Cals
20 DB Box Step Ups
