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
A. General
15sec Dead Hang
10 Air Squats
5/5 Straight Leg March
15sec Dead Hang
10 Feet Together Squats
10 Ring Rows
15sec Dead Hang
5 Deck Squats
5 I nchworm to Pushup
B. Mobility
Banded Cat Cow
Accumulate 20-30 reps against a moderate band. Focus on finding the end range for each rep in flexion and extension.
C2. Specific Metcon
5/5 Eccentric Only Pistols
5/5 Band Assisted Pistols
4-6 Pistols -or- workout modification
-then-
6 Pistols
4 V-Ups
2 Bar Muscle Ups
4 V-Ups
6 Pistols
Conditioning
100m sprints x8 (No Measure)
E1.5MOM x 8 perform 100m sprints
Metcon
Metcon (Time)
For Time
40 Pistols
30 V-Ups
15 Bar Muscle-ups
30 V-Ups
40 Pistols
TC: 12 Minutes
Score: Time
Scaling Options:
Beginner
For Time
20 Pistols to High box
15 Toes to Rig
10 Jumping Bar Muscle Up
15 Toes to Rig
20 Pistols to High Target
Intermediate L1
For Time
20-30 Band Assist Pistols
30 V-Ups
10 Jumping Bar Muscle Ups
30 V-Ups
20-30 Band Assist Pistols
Intermediate L2
For Time
12-15 Pistols
30 V-Ups
3-5 Bar Muscle Ups
30 V-Ups
12-15 Pistols
Extra Accessory
3 sets
30 Band Pull Aparts
30 Banded Lat Pull Downs