OPEN TEAMS
INTRAMURAL OPEN TEAMS
February 27th thru March 17th​
​
This year teams will be decided off captains participating in a snake fantasy draft after registration has closed. Your captain will contact you through a group chat to let you know you're on their team as well as who the other athletes are on your team.
​
​
EVENT INFO:
Event Timing: August 1st - August 3rd 2024
Event Address: 8333 Cast St La Mesa CA 91942
Comp style: Individual's as part of a large team
Cost: $20 per person
Price includes: Sat in-house Comp + BBQ
Payment: Venmo jessica-starkweather to complete registration​
​
THURSDAY WOD 1 Rival Reps:
8 Min EMOM
RX: Double-unders; 50/35 lb DB
Scaled: Singles; 35/25 lb DB
​
Every min starts w/ double-unders or singles
Remainder of the min:
Round 1 - 4 AMRAP Alt DB Snatches
Round 5 - 8 Burpees over the DB
​
FRIDAY WOD 2 Part 1 Dueling Dynamics:
For Time CAP 10:00 MIN
RX: Squat clean (135/95) / T2B
Scaled: Squat clean (95/75) / Hanging Knee Raises
​
Couplet
10-8-6-4-2 Squat Cleans
20-16-12-8-4 T2B/Hanging Knee Raises
​
2 MIN Rest
​
Right into WOD 3 Part 2 of Dueling Dynamics:
For Time CAP 10:00 MIN
RX: Deadlift (185/125) / Wall Walks
Scaled: Deadlift (135/95) / Scaled Wall Walks
​
Couplet
4-8-12-16-20 Deadlifts
1-2-3-4-5 Wall Walks
​​​
SATURDAY WOD 4A/B Double Agent:
Time 12 MIN; Score is time it takes to complete the ladder
RX: Male; 135, 145, 155, 165, 175 / Female; 95, 100, 105, 110, 115
Scaled: Male; 95, 135, 145, 155, 165 / Female; 75, 85, 95, 100, 105
​
A: 10-8-6-4-2 Clean & Jerks into
B: Max unbroken complex of 3 Cleans + 2 Front Squats + 1 Jerk
​​​​
SATURDAY WOD 5 Friends no Benefits:
For Time; CAP 7 Min
RX: AirBike / Dumbells (50/35lbs x2)
Scaled: AirBike / Dumbells (35/25lbs x2)
​
30/22 Cal Bike
75 Ft Farmers Carry (2 DB)
50 Ft Front Rack Lunge
5 Ft Overhead Single BD Lunge
​​​
SATURDAY AUG 3RD TIMELINE:
ATHLETE CHECK-IN TIME: 7:00am - 7:15am
ATHLETE/JUDGES BRIEFING: 7:15am - 7:30am
GROUP PHOTO: 7:30am
WARMUP: 7:30am - 7:55am
START TIME: 8:00am
HEATS will determine the end time of the competition
​
​
​
For more information contact us at crossfitkivnon@gmail.com.
​