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
‘Line Drill Simon Says’
Pick 4-6 of your favorite line drills:
– high knees
– butt kicks
– carioca
– lateral lunges
– fast feet
– lunge and twist
Line your athletes up on one side of the gym. You’ll call the movement and as athletes begin moving to the other side of the gym and back, you can call out a new movement or keep them going on the same. Play for 4-5min.
B. Mobility/Activation
Prone Shoulder Swimmers
Accumulate 20 reps per side.
Down Dog Calf Pedals
Accumulate 20 reps per side.
C1. Specific Metcon
5 Inchworms
5 Handstand Scap Shrugs
3 Wall Walks -or- 25’-50’ Bear Crawl
25’ HSW -or- workout mod
-then-
5/5 Walking Lunge Steps
-then-
@ light DB
3/3 DB Power Snatch
3/3 DB Walking Lunge Steps
3 DB Power Cleans
C2. Specific Metcon cont’d
2:00 Practice B-Skip Drill
-then-
25’ HSW -or- workout mod
200m Run
25’ Single DB OHWL @ workout weight
Metcon
Metcon (Time)
For time
100′ HS walk
800m Run
100′ Single DB OHWL 1x 50/35 lbs
800m Run
100′ Single DB OHWL 1x 50/35 lbs
800m Run
100′ HS walk
TC: 30 Minutes
Score: Time
KG: 22.5/15
Scaling Options
Beginner
For time
50′ Bear Crawl
400m Run
50′ BW Walking Lunge
400m Run
50′ BW Walking Lunge
400m Run
50′ Bear Crawl
Intermediate L1
For time
6-8 Wall Walks
800m Run
100′ Single DB OHWL @ 35/25 lbs
800m Run
100′ Single DB OHWL @ 35/35 lbs
800m Run
6-8 Wall Walks
Intermediate L2
For time
25-50′ HS walk
800m Run
100′ Single DB OHWL @ 35/25 lbs
800m Run
100′ Single DB OHWL @ 35/25 lbs
800m Run
25-50′ HS walk
Team Workout (Time)
For time, with a partner
150′ HS walk
800m Run
150′ Single DB OHWL 1x 50/35 lbs
800m Run
150′ Single DB OHWL 1x 50/35 lbs
800m Run
150′ HS walk
Here partners must split the HSW and OHWL in 25′ increments, ‘you go, I go’ style, and will perform the 800m runs together holding a short rope, shirt, or towel.
Extra Accessory
Upper Accessory (Checkmark)
3 sets
20 Banded Skull Crushers
20 Banded T (no hold)
10/10 Split Stance Banded Fly
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