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
Tabata:
– Machine x 2
– Burpees / Down & up x 2
– Jumping Jacks x 2
– Jumping lunges x 2
B. Activation
2-3 sets
5 Inchowrm push ups
3/3 Scorpions
5 Pronated ring rows
C1 Ring Muscle Ups drills
Adv:
5-10 High Ring Scap Pulls
5-10 High Ring Kip Swings, pulling back
2-3 Ring Muscle Ups
C2. Ring Muscle Ups drills
Beg/Int:
3-5 False Grip Ring Rows
3-5 Jumping Rings Dips
3-5 Low Ring Transition
3-5 Foot Assist Low Ring Muscle Ups
C2. Specific Metcon
30 sec each:
Machine Cals
Pushups -or- workout mod
Shuttle Runs
Ring Muscle Ups -or- workout mod
Metcon
Metcon (AMRAP – Reps)
For Total Reps
5 mins Max Cal Machine
3 mins Pushups
3 mins Shuttle Runs (25’+25″)
3 mins Ring Muscle Ups
3 mins Shuttle Runs (25’+25″)
3 mins Pushups
5 mins Max Cal Machine
TC: 25 Minutes
Score: Sum Total Reps
Scaling Options
Beginner
5 mins Max Cal Machine
3 mins Elevated Bar Pushups
3mins No Touch Shuttle Runs (25’+25″)
3 mins low ring RMU transition or Strict Band Assisted chin Ups
3 mins No Touch Shuttle Runs (25’+25″)
3 mins Elevated Bar Pushups
5 mins Max Cal Machine
Intermediate
For Total Reps:
5mins Max Cal Machine
3mins Pushups -or- Band Assisted Push Ups
3mins Shuttle Runs (25’+25″)
3mins Jumping Ring Muscle Ups
3mins Shuttle Runs (25’+25″)
3mins Pushups -or- Band Assisted Push Ups
5mins Max Cal Machine
Metcon (AMRAP – Reps)
With a Partner, For Total Reps
6 mins Max Cal Machine
4 mins Pushups
4 mins Shuttle Runs (25’+25″)
4 mins Ring Muscle Ups
4 mins Shuttle Runs (25’+25″)
4 mins Pushups
6 mins Max Cal Machine
TC: 32 minutes
Here the format will be ‘You Go, I Go” at each station. One partner accumulates reps while the other is resting. This structure will make this piece a more aggressive sprint interval format!
Extra Accessory
Core (Checkmark)
Core Accessory
3 sets
10 Leg Lifts over DB
45 sec GHD Sit-up Hold @ parallel