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
AMRAP 4 minutes
10 Air Squats w/3sec pause in bottom
10/10 Crossband Lateral Walk
20sec/side Banded Front Rack Stretch
5 Slow Pushup Negatives
B. Mobility/Activation
Hip 90/90 Switches
Accumulate 5-7 slow reps in each direction, taking a few seconds in the end range, basically in pigeon. Make sure the feet are wide enough to get the knees into a 90eg position.
C1. Specific Strength
10 Back Rack Elbow Rotations
10 Empty Bar Front Squats
-then-
2×2 Front Squats building to 65%
*emphasis on speed in the concentric phase
C. Specific Metcon
2 Rounds
3 Empty Bar Power Cleans (2nd round building towards workout weight)
4 Pushups -or- workout mod
5 Air Squats
-then-
1 full round of ‘The Chief’ @ workout loading and scales
Weightlifting
Front Squat (EMOM 10 minutes
2 Front Squats @ 65%
*Speed Focus)
TC: 10 Minutes
Score: Weight
Scaling Options
Beginner
EMOM x 10:
2 @ technical
Intermediate
As written
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
TC: 19 Minutes
Score: Sum Total Rounds + Reps
KG: 61/43
Scaling Options
Beginner
AMRAP 3 x 5
3 Power Cleans @ 75/55
5 Elevated Bar Pushups
7 Air Squats (to target if needed)
-rest 1 minute b/w-
Intermediate L1
AMRAP 3 x 5
3 Power Cleans @ 95/65
4 Pushups
9 Air Squats
-rest 1 minute b/w-
Intermediate L2
AMRAP 3 x 5
3 Power Cleans @ 115/85
6 Pushups
9 Air Squats
-rest 1 minute b/w-
Extra Accessory
Post Chain (Checkmark)
3 sets
25 Banded Good Mornings
8/8 DB Crossbody Single Leg RDL @ light
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