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303 Kelly Drive, Suites 8&9
Peachtree City, GA 30269
678-519-2302
info@crossfitptc.com

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The Intramural Open 2015

The CrossFit Open is a worldwide CrossFit competition. We do it every year. It’s fun and you will learn a lot about yourself. To make it even more fun and to put some additional excitement and atmosphere into the completion this year we are trying something different and we are copying a format that Catalyst CrossFit has used.

The goal is to educate and inspire. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plane. Heck, watching your teammates GO is inspiring and the energy is incredible.

Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so…

REGISTRATION

There are two parts of registration:

First you register for the CrossFit PTC open on the sign up in the gym or HERE:

Second registration for the Open/CrossFit HQ can be done at games.crossfit.com, and choose CrossFit PTC as your Affiliate.

DRAFT

Every athlete that enters the CrossFit PTC open intramural will be ranked and drafted for a team. Team Captains will be assigned from either coaches or volunteers. The teams will be fairly distributed with the most competitive folks evenly distributed. The ‘Draft Party’ will take place the week before the Open begins (Feb 20-26th sometime.)

POINTS

+1 Point – Attendance: every member of a team that completes an Open workout at CrossFitPTC each week earns one point. Maximum one point per athlete per workout. This goes for Rx AND Scaled competitors!

+1 Point – Top 3: every male AND female member who places among the Top 3 at CrossFit PTC for each workout (Rx only) gets an extra point for their team.

+5 Points (team) – Spirit: The team with the most noise, pride, and PRESENCE each week will receive 5 bonus points.

+5 Points (team) – Random challenges throughout the competition. Challenges/timelines and standards will be announced through the games. Challenges may or may not be workouts. (Ie they can be spirit related, team related, etc)

WORKOUTS

In 2015, athletes competing in the Open will have only four days to complete each workout. We haven’t yet set our schedule for competition. The Open will have five workouts.

SWAG & PRIZES

  • Sweet CFPTC Intramural Games competitor t-shirt
  • Random draws each week for prizes, including gear, supplements, and training packages.
  • Top team will also earn a CASH GRAND prize

 Our focus is on FUN. We want participation because it will make you fitter, and it will get you high-fives and you’ll be happy and love life more and glow and stuff. 

Cost:

$49 to register for the CrossFit PTC Intramural ($5 off for early registration)

Judges: If you have passed the Judges Certification see Ric or Andrea for a special discount/pricing.

$20 to register for the CrossFit Open online at the CrossFit Games site.

Thursday March 5, 2015

CrossFit PTC – Peachtree City

Warm up

Row 500
Samson/Spiderman/hamstring combo
Arm cirlcles /dislocates

2x
10 Kettle Bell Swings
10m Bear crawl
10 Ball Slams

Review all of the movements in the bear complex.

Bear Complex (4 x 7 )

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Go straight thru…then repeat 6 more times for each set. Rest, add weight and then repeat.
You can’t set the barbell down until each round is complete. Rest as needed between rounds, but keep increasing the load on the barbell until you find your max. Your score is the max weight with which you were able to complete a full round.
Start light and add load each Set.
You  can combine movemnts, ie Front squat/Thruster, but you must stand the clean up before you front squat (ie a squat clean is cool, but doesn’t count as your front squat).
Arms lock out overhead, you can jerk .

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Wednesday March 4, 2015

CrossFit PTC – Peachtree City, GA

Warm Up

Run 400m

2x
10m Inchworm
10m Spiderman
10m Crab Crawl
10m Bear Crawl
-SKILL:
Work on a goat or skill that you don’t have or need to improve:

- Double unders
– Gymnastics
– Etc

Metcon

4x
200m farmers carry (35/25)
20 Wall balls
10 Pull ups
10 pistols (alt leg)
Rest 2 min

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Tuesday March 3, 2014

CrossFit PTC – Peachtree City

Warm Up

Jump n rope warm up
couch stretch – 1 min ea side
Banded Bully Stretch- 1 min each side
15 Face pulls
15 Scap pulls
3 skin the cats
6 parallet shoot thrus

Behind The Neck Jerk (2 EMOM for 8 (80% but good form))

Metcon

4x
Row 500
10 Overhead Squats (135/85)

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Monday March 2, 2015

CrossFit PTC – Peachtree City, GA

Warm-Up

Row 500
Agile 8
Foam Roll — IT, Piraformis, Teardrop adductors
V-Sit rollover
Firehydrant (arms/back straight)
Groiner (10x each side)
Frog Jumps (10x)
1st Baseman (x2 each side) or Sampson

Back Squat (12-12-12-12-12 @ 65%)

Metcon

AMRAP 8 min

4 – Power Cleans (155, 75)
8 – 6′ Broad Jumps (wm-5′)
12 – Ab Mat Sit up

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Saturday’s Super Heroes

Saturday 2/28


CrossFit PTC – WOD

Metcon (Time)

Partner WOD:

A: Row 5K

B:

– 80m db Farmers Carry

– 40m db Waiter’s Walk R- Arm

– 40m db Waiter’s Walk L- Arm

(35#/25#)

Time is complete when the row is finished. You may switch rowing partners when and as often as you like however partners cannot switch at A until B is completed. (Player B must complete the task before they can switch on to the rower).

Friday February 27, 2015

CrossFit PTC – Peachtree City

Warm Up

Row 500
Agility ladder
Mobility: Hips/Front Rack/Ankles

2x
5 Ninja roll ups
Junk Yard Dog
Burgner/C&J

Clean and Jerk (2-2-2-2-2-2-2 75-85% EMOM)

Metcon

21-15-9

Deadlift (225, 125)
Bar facing burpee

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Thursday February 26, 2015

CrossFit PTC – Peachtree City

Warm Up

Dynamic warm up – 10 min
Set up/brief the WOD /exercises/Range

Filthy Fifty

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

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Wednesday February 25, 2015

CrossFit PTC – Peachtree City

Warm Up

Jump n rope warm up
couch stretch – 1 min ea side
Banded Bully Stretch- 1 min each side
15 Face pulls
15 Scap pulls

Bench Press (5-5-5-5-me)

45, 65, 75, 77.5,77.5%

J.T.

21-15-9

Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

 AJ-FrontRack

Tuesday February 24, 2015

CrossFit PTC – Peachtree City

Warm Up

Row 500

Agile 8
Foam Roll — IT, Piraformis, Teardrop adductors
V-Sit rollover
Firehydrant (arms/back straight)
Groiner (10x each side)
Frog Jumps (10x)
1st Baseman (x2 each side) or Sampson

Back Squat (20-20-20 @ 60%)

Metcon

21-15-9

Steps walking lunge
Pull up
Kettlebell swings (70/44)

 

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Monday February 23, 2015

CrossFit PTC – Peachtree City

Warm Up

Run 400m
Animal Farm

2x
10m Inchworm
10m Spiderman
10m Crab Crawl
10m Bear Crawl

Push Press (5-5-me 75%)

Metcon (4 Rounds for reps)

4 rounds for total reps:

With a partner – 1 min of each of the following:

Shuttle Sprint (10m) – alternating
Squat – alternating
Dumb bell Push press – Alternating (35/25)
partner sit up (facing- clap at top)
Rest

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