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
200m jog or 1:30 machine
-then-
15/15 Crossband Lateral Walk
15 Air Squats w/3 sec pause in bottom
6/6 Down Dog Calf Pedals
B. Mobility/Activation
Rig Assisted Pole Pry
1:30 here, keep it active by shifting weight side to side, shifting hips forward and back.
C1. Specific Strength
10 Empty Bar Back Squats
-then-
2-4 x2 Back Squats building to 65%
*emphasis on speed in the concentric phase
C2. Specific Metcon
30 sec Bunny Hops
30 sec Jog in Place ,
100 m run
-then-
1 Round:
3 Burpees + 5 Front Squats 45/35 lbs + 100m Run
1 Round:
3 Bar Facing Burpees + 5 Front Squats @ workout weight
Weightlifting
Back Squat (EMOM 8 minutes
4 Back Squats @ 65%)
TC: 8 Minutes
Score: Weight
Scaling Options
Beginner
EMOM x 8:
2 @ technical
Intermediate
As written
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes
6 Bar Facing Burpees
9 Front Squats 135/95 lbs
200m Run
Run Subs:
200m Run = 250m Row = 15/12 Cal Bike = 9 Shuttle Runs (25’)
TC: 15 Minutes
Score: Rounds + Reps
KG: 61/43
Scaling Options
Beginner
AMRAP 15
5 Burpees
7 Front Squats @ 45/35
100m Run
Intermediate
AMRAP 15
6 Bar Facing Burpees
9 Front Squats @ 95/65
200m Run
Extra Accessory
Post Chain (Weight)
DB Death March @ Light-Mod
3 x 50′ @ mod