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
2-3 Rounds:
9 Box Step Overs @ low box
7 Ring Rows
5 Plate Ground to OH @ 15-25lbs
3 Broad Jumps
B. Mobility/Activation
PIgeon Pose on Box
Spend 1:00 per side working dynamically through different angles and corners of the hip joint, as well as playing with a bent back leg or straight back leg. Athletes can also lay over their front leg or sit tall and reach to explore different avenues of this stretch.
Dead Hang
2x20sec, focus on letting head hang through the arms, shoulders fully opening into maximal flexion.
C1. Specific Strength
@ empty barbell
10 Back Rack Elbow Rotations
5 Front Squats
5 Muscle Cleans
5 Push Press
—
5 Power Cleans + Push Jerks
5 Squat Cleans + Push Jerks
-then-
3 Clean & Jerks building to 70%
(emphasis on pausing to brace between reps either OH or in the hang)
C. Specific Metcon
10 Scap Pulls
5-10 beat swings
2-3 Strict Pull Ups -or- 5 Ring Rows
3-5 Kipping Pullups -or- workout mod
-then-
4 Low Box Jumps, focus on jumping as high as possible and landing as tall as possible
6 Low Box Jump Overs
-then-
2 rounds
5 Box Jump Overs @ workout height
3 Pullups -or- workout mod
Weightlifting
Clean and Jerk (Every 2 minutes x 6
3 Clean and Jerk @ 70%, TnG)
TC: 12 Minutes
Score: Weight
Scaling Options
Beginner
E2MOM x 5
3 @ technical loading, not TnG
-Rest 2:00 b/w-
Intermediate
As written
Metcon
Metcon (Time)
For Time
21-15-9
Box Jumps Overs 30/24”
Pull-ups
TC: 8 Minutes
Score: Time
Scaling Options
Beginner
21-15-9
Box Step Overs @ 18/14″
Ring Rows
Intermediate L1
21-15-9
Box Jumps Overs @ 24/20′
Box Assisted Pull Ups
Intermediate L2
21-15-9
Box Jumps Overs @ 30/24′
After each set, 6-8 Pull ups
Extra Accessory
Post Chain (Checkmark)
Post Chain Accessory:
3 sets
30 sec Glute Bridge March
20 Prone Banded Hamstring Curls