In the radio DJing world, whenever you get tired of playing the same 10 songs over and over and following the exact same schedule day-in and day-out; traffic report, weather, play song, headlines, commercials, play song, celebrity gossip, play song, and on and on, sometimes you FLUSH THE FORMAT. You just start dropping all your favorite hits from your teenage years, no reports, no useless celebrity who broke up with who, skip the commercials. You flush the format.
Well, we got to thinking about the The Open and how we should or shouldn’t participate and how to facilitate a little competitive exercise in a fair, all inclusive way. We realized that awarding the top person in the gym is pretty exclusive and isn’t fair to the whole gym. So, we are FLUSHING THE FORMAT.
We are doing the Open. 100%. We’re in. But, it will be a team effort. All you have to do is participate and you will contribute to your team.
If you aren’t sure what The Open is, start here.
Introducing “The MVMNT Intramural Open”
Here’s how it works:
TEAM CAPTAINS – There will be three Intramural Open Teams. They will be headed by Captains which will be announced tomorrow. They will pick team names. Captains will be a group of fun, spirited members that we all enjoy being around, have great attitudes and work hard, not necessarily the traditional top performing athletes. The goal is to inspire everyone to participate and have a good ole time.
DRAFT – Coaches & Level 4s will be randomly drafted onto a team to keep it even and fair. Captains will take turns blindly drawing names out of a hat creating the start of their teams. We will announce the results of the draft on Monday.
Immediately following the draft, captains will go to work shamelessly recruiting and courting each and every one of you onto their teams by way of Insta, Facebook, in person, text, snap, wedding proposal, dinner date, etc. You might be hit up by more than one team captain. Choose the funnest team!! We will post the final team rosters on Wednesday, February 22nd, the day before the first Open announcement. Teams will be made even if necessary.
POINTS – Every single person on each team contributes
+1 Point – Attendance: Every team member that completes the workout on the day we determine (likely Fridays) each week of the Open during any 6am, 9am, 12:15, 5pm or 6pm class earns one point for their team. Maximum one point per athlete per workout. This goes for Rx AND Scaled competitors of all ages!
+2 Points – Thursday Night Throwdown: First two athletes that volunteer to throwdown on Thursday night earn their team two points. Rx or scaled, teenager or masters, doesn’t matter. Individual athletes may only earn this bonus one time.
+3 Points – Top 3 scoring Male & Female Rx & Scaled (including Masters) team members each earn three points for their team each week.
+5 Points – Spirit of the Open: Each week we will pick one athlete who displays amazing SPIRIT during that week’s workouts. You’ll find this person cheering others on, volunteering to judge others, helping people get prepared, doing something amazing they never thought possible, gaining a new skill, etc etc.
TIEBREAKER – In the event of a tie, a 6th bonus workout will be announced.
PRIZES – Details will be announced soon. It will be awesome.
Rules are subject to change as we proceed.
Happy Open Season!
Warmup
Dynamic Athletic Movement
Hip Mobility
Downdog Push-ups
Skill
15 Minutes
All Levels
Barbell Snatch Progression
L3/4 – once through with empty bar, then add some weight and do the entire progression again
(like a partner complex with the emphasis on QUALITY)
L2 – start with pvc, then move to empty bar
L0/1 – practice with pvc
Strength
Levels 3/4
18 Minutes total:
This segment is EVERY TWO MINUTES so you have to work quickly, and you should have a really solid idea of what you’re putting on the bar each set BEFORE you get started.
A. 6 Minutes E2MOM (3 sets)
3 Snatch Pull
Increase weight each set.
B. 12 Minutes E2MOM (6 sets)
3 Squat Snatch
Increase weight every set as long as your form stays on point.
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Note the difference in the lifts for Level 2 and Levels 3/4. If you have not PASSED the Level 3 test, your workout is written BELOW.
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Level 2
18 Minutes (first work set starts at 3:00, last work set is at 15:00)
E3MOM
3 [Snatch + Overhead Squat]
Increase weight only if your form holds.
Levels 0/1
18 Minutes (first work set starts at 3:00, last work set is at 15:00)
E3MOM
3x R arm [Kettlebell Swing + High Pull + Snatch]
3x L arm
30 Hollow Body Hold
***For those of you who are more experienced but still haven’t tested for Level 2 yet, you may do an extra set or take a few minutes to practice pull-ups, handstands or another skill during the Strength segment of class, especially if you find yourself waiting around for the barbell people to finish their lifts.
Conditioning
“Ondalinda”
Levels 2-4
10 Minutes EMOM (10 Rounds)
5 Burpees
5 Clean and Jerks
L4 – 135/95
L3 – 115/75
L2 – 95/55
Levels 0/1
10 Minutes AMRAP
5 Burpees
5 Kettlebell Clean and Push Press (single or double)