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
Med Ball Partner Tosses:
20 Chest Passes
10/10 Lateral Tosses
20 Underhand Tosses (ball between the legs)
20 Wall Ball Tosses
Play with these for 6 Minutes, which may be multiple rounds.
B. Mobility/Activation
Ballistic Leg Swings
Front to Back & Side to Side
15 reps / leg / direction
-then-
2 sets
6/6 Feet Elevated Unilateral Glute Bridge
6 Toe Elevated RDL
30 sec Superman Hold
C. Specific deadlift
Banded Deadlift
5 @ empty bar
5 @ 30%
5 @ 40%
-then-
Remove band, ramp up with 3 @ 50%
3 @ 60%
3 @ 70%
C2. Specific Metcon
10 Wall Balls @ workout weight
2 Deadlifts @ workout weight
–rest 30sec-
15 Wall Balls
3 Deadlifts
Metcon
Open Workout 24.1 (Checkmark)
Perform 24.1 OR Metcon below
Metcon (AMRAP – Reps)
AMRAP 2:30 x 5
40 Wall Balls 20/14 lbs
-into-
Max Deadlifts @70-75%
-rest 1 minute b/w –
TC: 16:30
Score: Sum Total Reps
KG: 9/6
Scaling Options
Beginner
24 Wall Balls @ light
-into-
Max Deadlifts @ Light-Moderate
-rest 1 minute b/w-
Intermediate
30 Wall Balls @ 14/10 lbs
-into-
Max rep Deadlift @ 75%
-rest 1 minute b/w-
Power (Weight)
Med Ball Hip Toss
5 x 3 reps @ light
TC: 10 Minutes
Score: Weight
Scaling Options
Beginner/Intermediate
As written
()
Extra Accessory
Core (Checkmark)
Core Iso Accessory:
Dead Bug with Medicine Ball
3 x 10 reps @ heavy