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
3:00 Machine, increasing pace every 1:00.
-then-
30sec Dead Hang
20 Straight Leg Sit Ups
20 Walking Lunges
20 Toe Tap and Reach
B. Mobility/Activation
Spiderman Lunge
5-10/side, focus on reaching the elbow to the instep of the forward foot.
C1. Specific Strength
5/5 Bulgarian Split Squat @ bodyweight
5/5 Bulgarian Split Squat @ workout weight
-then-
8/6 Cal Machine Sprint
C2. Specific Metcon
@ light DBs
10 Farmers Carry Steps
5 Burpees, hands on DBs
5 DB Deadlifts
5 Double DB Snatch
5 Devi’s Press
-then-
10 Farmers Carry Steps @ workout weight
4 Devil’s Press @ workout weight
10 AbMat Situps
Weightlifting
DB Bulgarian split squats (Checkmark)
3 Sets
12 Reps Right 2×35/25lbs
8/6 Cal Machine Sprint
12 Reps Left 2×35/25lbs
8/6 Cal Machine Sprint
-Rest 2min between sets-
*quality focus, but resting as little as possible
TC: 12 Minutes
Score: Checkmark
KG: 16/11
Scaling Options
Beginner
3 Sets
6 Reps Right @ BW
5 Machine Cals
6 Reps Left @ BW
5 Machine Cals
Intermediate
3 Sets
12 Reps Right @ 2×20/15lbs
5 Shuttle Runs (25ft + 25ft)
12 Reps Left @ 2×20/15lbs
5 Shuttle Runs (25ft + 25ft)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16 minutes
100′ Farmers Carry 2×50/35lbs
12 Devil’s Press 2×50/35lbs
24 AbMat Sit-ups
TC: 16 Minutes
Score: Rounds + Reps
KG: 22.5/15
Scaling Options
Beginner
100′ Farmers Carry @ 2×25/15lbs
6-8 Devil’s Press @ 2×25/15lbs
16 AbMat Situps
Intermediate
100′ Farmers Carry @ 2×35/25lbs
12 Devil’s Press @ 2×35/25lbs
24 AbMat Situps
Extra Accessory
CrossFit Open Skill Accessory (10 Rounds for reps)
EMOM 10 minutes
AMRAP 30 sec
Choose a weak movement. This movement must be light (below 50% of your max rep if it’s a barbell).