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
Old school (No Measure)
Run 200 m
High knees/ butt kickers
Punters kick/ bear crawl
Carioca / Carioca
30 double unders
5 scorpions
10 burpees
15 sit ups
20 air squats
30 second couch stretch
30 second deep lunge
Warm-up
B. Mobility/Activation
Banded lat stretch
Accumulate 1:30 each side
Overhead Stretch on Box
Accumulate 1:30
C1. Specific Metcon
@ empty barbell
5 Good Mornings
5 Back Squats, 3 sec pause in bottom
5 Front Squats
5 Strict Press
5 Push Press
5 Thrusters
-then-
3-5 Thrusters at each of your 4 workout loads
C2. Specific Metcon, cont’d
6 Burpees
6 Box Step Overs
4 Box Jump Overs
4 Burpee Box Jump Overs
-then-
3 Thrusters @ starting load
5 Burpee Box Jump Overs
Strength
400 m farmer carry (Time)
put weight in comments
Metcon
Metcon (Time)
For Time
9 Thrusters 135/95 lbs
21 Burpee Box Jump Overs 24/20″
-Rest 1 Minute-
12 Thrusters 115/85 lbs
15 Burpee Box Jump Overs 24/20″
-Rest 1 Minute-
15 Thrusters 95/65 lbs
12 Burpee Box Jump Overs 24/20″
-Rest 1 Minute-
21 Thrusters 75/55 lbs
9 Burpee Box Jump Overs 24/20″
TC: 18 Minutes
Score: Time
KG: 61/43, 52/39, 43/30, 34/25
Scaling Options
Beginner
For Time:
4 Rounds
10 Thrusters @ technical
10 Burpee Box Step Overs @ 18/14″
-Rest 1 Minute b/w rounds-
Intermediate
9 Thrusters @ 95/65 lbs
21 Burpee Box Jump Overs @ 24/20″
-Rest 1 Minute-
12 Thrusters @ 85/60 lbs
15 Burpee Box Jump Overs @ 24/20″
-Rest 1 Minute-
15 Thrusters @ 75/55 lbs
12 Burpee Box Jump Overs @ 24/20″
-Rest 1 Minute-
21 Thrusters @ 65/45 lbs
9 Burpee Box Jump Overs @ 24/20″
Extra Accessory
Core Accessory
3 sets
12 Landmine Twists @ mod-heavy
12 Hanging Banded Knee Raises