Announcements
Intramural CFI Open 2024
There will be 3 teams that compete for the best score where points are awarded to teams based on various factors, not just performance.
Captains of each team will consist of one coach and one member. Members are not chosen based on their expected Open finish, but those who have the most fun in the gym
Each team is randomly selected. You will need to sign up for the CrossFit open at https://games.crossfit.com/open/overview to compete in out in the intramural CFI open. The dates for the open is February 29th – March 18th.
Calculating Points
+1 POINT
Attendance: Every member of each team that completes an Open workout at CFI each week earns one point. Max one point per athlete per workout. All Rx and scaled competitors.
+1 POINT
Top 3: Every Male and female member who places among the TOP 3 for each workout gets an extra point for the team. Both Rx and scaled.
+2 POINTS
IG Post: Every member of each team that posts an IG story each week earns 2 points. Max 1 post per athlete per week. Must tag @cfilluminati
+3 POINTS
Best Dressed: Each week will have a theme. The athlete that gets voted best dressed (ONLY ONE MALE AND ONE FEMALE) earns an extra 3 points for their team!
+5 POINTS
Team Spirit of the Open: The team with the most noise, pride, and PRESENCE each week will receive 5 bonus points.
If you have any questions feel free to ask me or any of your coaches during class. These three weeks turn into a small party every year and we have a great time with it. I look forward to see what this year brings!
CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
‘Wall Ball Burpee Tennis’
Split the class into groups of 4 and then from there, it’ll be 2 on 2, or doubles tennis. Full instructions found here. Play for 5-7 Minutes today.
B. Mobility/Activation
Accumulate 10 each:
PVC Dislocates
PVC Eagle Grip Dislocates
Prone PVC Liftoffs
PVC Wall Angel Press
C1. Specific Strength
@ empty barbell
5 Kang Squats
5 Overhead Squats
-then the below, all with a focus on vertical bar path-
5 Tempo Snatch Pulls
5 Tempo Muscle Snatch
5 Tempo Power Snatch
5 Tempo Squat Snatch
-then-
3×2 Snatch, building to 70%
C2. Specific Metcon
3/3 Box Step Ups
5 Low Box Jumps
-then-
5 Med Ball Push Press
5 Slow Wall Facing Medball FS, as close to the wall as possible without falling
-then-
20 Slow Single Unders
10 Crossovers -or- workout mod
-then-
3 Box Jumps @ workout height
5 Wall Balls @ workout weight/height
20 Crossover Singles -or- workout mod
Weightlifting
Snatch (Every 30 seconds for 12 Sets
1 rep @ 70% )
TC: 6 Minutes
Score: Weight
Scaling Options
Beginner
EMOM x 6:
1 @ techincal
Intermediate
As written
Metcon
Metcon (Time)
4 Rounds for time
15 Box Jumps 24/20″
20 Wall Balls 20/14 lbs
60 Crossover Single Unders
TC: 15 Minutes
Score: Time
KG: 9/6
Scaling Options
Beginner
4 Rounds
10 Box Step Ups @ 18/14″
12 Wall Balls @ light
40 Single Unders -or- Penguin Taps
Intermediate L1
4 Rounds
15 Box Jumps @ 24/20″
20 Wall Balls @ 14/10 lbs
60 Single Unders
Intermediate L2
4 Rounds
15 Box Jumps @ 24/20″
20 Wall Balls @ 14/10 lbs
20-30 Crossover Single Unders
Extra Accessory
Post Chain (Checkmark)
EMOM 8 minutes
10 Med Ball Hamstring Curls