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
3 Rounds
5 Straight Leg Situps
5 Plate Ground to Overhead (15-25lbs)
5 Up Downs
5/5 Box Step Ups (workout height)
B. Mobility/Activation
KB Child’s Pose
Spend 1:00 with palms face down on the handle of one KB, head through the window of the arms, pressing down lightly, then relaxing, PNF style.
PIgeon Pose on Box
Spend 1:00 per side working dynamically through different angles and corners of the hip joint, as well as playing with a bent back leg or straight back leg. Athletes can also lay over their front leg or sit tall and reach to explore different avenues of this stretch.
C1. Specific TTB
10 Scap Pull Ups
10 Kip Swings (emphasis on global shapes and length and tension in arch)
-then-
3-5 Min of TTB timing drill
-then-
5 Kipping Knee Raise
5 Toes to Eye Level
3-5 TTB -or- workout mod
C2. Specific Metcon
@ light KB
10 Russian Swings, emphasis on leg extension
5 KB Swings
-then-
5 Burpees w/lunge step to box
6 Box Jump Overs @ workout height
-then-
4 KB Swings @ workout weight
6 Burpee Box Jump Over @ workout height
8 TTB
Metcon
Metcon (Time)
6 rounds for time
9 KB Swings 32/24 Kg
12 Burpee Box Jump Overs 24/20″
15 TTB
TC: 25 Minutes
Score: Time
Scaling Options
Beginner
6 rounds
6 KB Swings @ 12/8 Kg
9 Burpees
12 Hanging Knee Raise
Intermediate L1
9 KB Swings @ 16/12 Kg
12 Burpee Box Jump Overs @ 24/20″
15 Toes to Eye Level
Intermediate L2
9 KB Swings @ 24/16 Kg
12 Burpee Box Jump Overs @ 24/20″
6-9 TTB
Extra Accessory
Post Chain (Checkmark)
4 sets
20/20 Banded Side-lying Clamshell
10/10 Single Leg Glute Bridge