How do I Earn Points?

Attendance

Attend a WOD, Powerlifting, Oly, or Community class, or Open Gym.

10 points (max per day)

• If you are traveling, dropping into another gym while traveling or doing a measurable, high-intensity workout at your hotel does count.

• If you are unable to attend class for some other reason (sickness, injury) during the Phoenix Cup, please contact Ari to discuss attendance options.

• Other activities and sports do not count.

Skillwork

Complete at least 15 minutes of focused skill work, outside of class.  

5 points (max per day)

Skillwork is defined as time spent practicing/drilling specific movements towards personal goals.

Some examples are:

• • You want to master handstand push ups by the end of the Cup, so you spend time practicing kick ups to the wall and doing some extra dumbbell presses.

  • You want to master toes to bar by the end of the Cup, so you practice your beat swings and toes to target, and do some lat pull downs, v-ups and knee raises.

You don’t have to declare your intentions or goals anywhere, and you can work on whatever you like. It just needs to be intentional and not randomly milling about for 15 minutes

Don’t overdo it. We don’t recommend working on the same thing every day for 4 weeks, especially things like double unders. Your calves will not appreciate repeatedly jumping for 15 minutes every day.

Completing a skill-based OWL Homework counts as skillwork points (see below).

Mobility

Complete at least 15 minutes of focused mobility work outside of class.

5 points (max per day)

Mobility work is defined as time spent purposefully addressing your own personal mobility needs.

• • You want to improve your squat depth, so you stretch your calves and your hips, spend time holding an active squat or goblet squat, and rep out some slow, purposeful squats to a target like a medball.

  • You want to improve your overhead mobility, so you do some pass throughs, thoracic stretches against the wall or with a foam roller. Also sit up straight, you’re literally slouching right now.

• Completing a mobility-based OWL Homework counts as mobility points (see below).

A great way to get a targeted mobility routine is by signing up for GOWOD, you can get a 10% discount on a membership through our partnership with them. 

• •  A link to sign up is here: https://www.gowod.app/

  • Once you create an account and set JP CrossFit as your home affiliate, reach out to us at info@jpcrossfit.com to get a discount code!

PR a programmed lift (vs lifts in the last 5 years!)

• By 1-4 lbs = 2 points

• By 5-9 lbs = 5 points

• By 10-29 lbs = 10 points

• By 30-49 lbs = 20 points

• By 50+ lbs = 30 points

Notes:

• These points are here to reward you for your gainz, not to incentivize you to lift heavier than you should just for some points. Be smart with your bodies.

• You must perform the lift the day it’s programmed. Coming into Open Gym and doing the lift from a different day does not count.

• You must have the rep scheme for the lift recorded previously to get PR points.  For instance, if there is a Shoulder Press 1x1 programmed, but you only have a 1x3 in your history, you cannot get points for a PR.

• If you have a 1x1 recorded, but have lifted more reps (1x2, 1x3, 3x5, etc…) for a higher weight, then you can only PR compared to the higher weight.  For example, if I have a shoulder press 1x1 at 100 lbs, and a 1x3 at 110 lbs, but I lift 115 lbs, I get points for a 5 lb PR.

To set your PRs to 5 years ago, follow the instructions on this page.

The resetting of PRs to only count vs the last 5 years is something you can opt into doing.  This is meant for folks who have been at the gym for a while and may PRs from when they started doing CrossFit that are no longer attainable due to aging, injuries, or other life change.  If that doesn’t apply to you, nothing changes for you!

New Movement 

Accomplish a movement from the list below, for the first time, with full range of motion

20 points

First Single Rep Ever!

• Strict toes to bar

• Kipping toes to bar

• Unassisted strict pull up

• Unassisted kipping pull up

• Unassisted strict chest-to-bar pull up

• Unassisted kipping chest-to-bar pull up

• Strict handstand push up

• Kipping handstand push up

• Rope climb, from standing, no jump

• Legless rope climb, from standing, no jump

• Unassisted pistol (both legs)

• Unassisted strict ring dip

• Unassisted kipping ring dip

• Kipping ring muscle up

• Kipping bar muscle up

• Strict ring muscle up

• Strict bar muscle up

• Wall walk, Rx Open standards

• Unassisted Pullover

• Strict wall-facing handstand push up

• Inversion to German Hang and back (in a tuck)

• (NEW) Full Pegboard Climb (up and down)

• (NEW) L-Sit or Straddle Rope Climb, start from seated on the floor

Multiple Rep/Duration/Distance Milestones

• 3 unbroken freestanding handstand push ups

• 10’ handstand walk

• 25’ handstand walk

• 10 unbroken ring muscle ups

• 10 unbroken bar muscle ups

• 10 unbroken double unders

• 50 unbroken double unders

• 100 unbroken double unders

• 200 unbroken double unders

• 10 unbroken triple unders

• 10 unbroken push ups to the floor

• 30 unbroken push ups to the floor

• 50 unbroken push ups to the floor

• 10 second freestanding handstand within 4’ box

• 30 second freestanding handstand within 4’ box

• 60 second freestanding handstand within 4’ box

• 10 unbroken crossover single unders

• 30 unbroken crossover single unders

• 10 unbroken crossover double unders

• 30 unbroken crossover double unders

• 3 unbroken pullovers

• 10 unbroken toes to bar

• 10 unbroken handstand pushups

• 5' Backwards Handstand Walk

• 10' Backwards Handstand Walk

• 25' Backwards Handstand Walk

• 10 unbroken strict wall-facing handstand push ups

• 3 consecutive Inversion to German Hang and back (in a pike)

• 1 minute Handstand Hold against the wall

• (Modified) 3 minute Handstand Hold against the wall

• (NEW) On the Pegboard, remove and replace the pegs 8 times, alternating arms. (Straight arm and bent arm both acceptable)

• (NEW) On the Pegboard, go up and down a full row three times.

• (NEW) 10 second L-Sit Hold  (legs bent and knees above hips)

• (NEW) 10 second L-Sit Hold (legs straight, toes above hips)

• (NEW) 30 second L-Sit Hold, (legs straight, toes above hips)

Aegis goals

The following Aegises are available for you all to attempt. You may complete as many as you like.

30 points

Attendance: 

• Unlimited members/Ghosts: Attend 15 classes over the course of the competition 

• Part Time/Punch Card members: Attend 9 classes over the course of the competition 

Please note: Your membership at the start of the competition will be the membership that this is measured against. If you happen to start at Unlimited and drop down to Part Time at some point, you can’t claim the points for attending 9 classes.

Please also note: Listening to your body and resting when you need to is paramount to earning extra points. Overtraining always leads to injury. Be smart with your bodies.

Skillwork:

• Earn Skillwork points 18 times (21 total possible)

Mobility:

• Earn Mobility points 18 times (21 total possible)

Benchmarks:

Previous benchmark scores must have been logged before 1/1/26.  In other words, you cannot do a benchmark immediately before the PCup and then PR it during the PCup.

Like lifting PRs, benchmark PRs will counted vs benchmarks recorded within the last 5 years.  

To set your PR reference date in Wodify, follow the instructions at this link.

These are meant to be challenging and will require special attention and multiple attempts.

PR your times by 5 seconds or more:

• 2K Row

• 1 Mile Run

PR your time for the following benchmarks at the same scale or a more difficult scale by 5%:

• Annie

• Diane

• Fran

• Grace

• Isabel

• Karen

The way to figure out the math: 

• If your current PR is 7:44, that is equal to 464 seconds. 

• 95% of 464 is 441 seconds, which is 7:21. 

• So for this workout you’d have to get 7:21 or faster to earn these points.

Please note: we will not be programming these. You’ll have to do them in your own time.  PRing a programmed benchmark metcon will not count for points.

OWLs:

OWLs are a series of focused programmed skillwork that athletes were provided with to do outside of class. 

• Link to OWLs

• Each of the 12 OWLs is comprised of 4 Homeworks that you can do at the gym or at home.

• You can only do one Homework a day. Doing a Homework counts as your Skillwork or Mobility points for the day. 

• If you can complete 3 full OWLs, you can claim 30 Aegis points!