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
2 Rounds
10 Banded Good Mornings
10 Banded Bicep Curls
10 Banded Cat Cow
10/10 Crossband Walk
10 Steps, Walking Toe Touches
B. Mobility/Activation
Pike Stretch
Spend 1:30 here, pulling chest closer to thighs, then relaxing every 5-10 sec, PNF style.
Shoulder Extension Bridge
3-5 Reps
C1. Specific Strength
10 Bench Press @ empty barbell
-directly into-
6 Supinated Grip Ring Rows
-then-
2×5 Bench Press, building to starting load
C2. Specific Metcon
@ light DBs
5 DB RDLs
5 DB Deadlifts
-then-
10 Straight Leg Situps
-then-
6 DB Deadlifts @ workout weight
6 V-Ups -or- workout mod
Weightlifting
Weightlifting (Weight)
4 sets
8 reps Barbell Bench Press
10-12 Supinated Ring Rows
TC: 12 Minutes
Score: Load
Scaling Options
Beginner
4×6-8 @ technical across
Intermediate
As written
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
3-6-9-12-15….
DB Deadlifts 2 x 50/35 lbs
V-Ups
TC: 12 Minutes
Score: Rounds + Reps
KG: 22.5/15
Scaling Options
Beginner
AMRAP 12
3-6-9-12….
DB Deadlifts @ 2x 25/15 lbs
Toes to Rig
Intermediate
AMRAP 12
3-6-9-12….
DB Deadlifts @ 2 x 35/25 lbs
V-Ups
Extra Accessory
CrossFit Open Skill Accessory (Checkmark)
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).
You must be logged in to post a comment.