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, increase pace every min
-then-
10 Inchworms
10 Ring Rows
10/10 Prone Swimmers
10 Hollow Ups
10 Seated Wall Slides
B. Mobility/Activation
2 Sets:
15sec Dead Hang
-directly into-
10 Scap Pulls
-rest 30sec-
15 sec Handstand Hold on Wall
-directly into-
10 Handstand Scap Shrugs
-rest 1:00-
C1. Specific Metcon
5 HSPU Negatives -or- Pike HSPU negatives -or- Seated DB Press
3 HSPU -or- workout mod
-then-
10 Kip Swings
2-3 Strict Pull Ups -or- 3-5 Ring Rows
3-5 Kipping/Butterfly Pull Ups -or- workout mod
3 CTB Pull Ups
C2. Specific Metcon, cont’d
3-5 CTB -or- workout mod
7 Machine Cals
3-5 HSPU -or- workout mod
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 minutes
8 CTB
12/9 Cal Machine
8 HSPU
TC: 20 Minutes
Score: Rounds + Reps
Scaling Options
Beginner
AMRAP 20
8 Ring Rows
9/6 Cal Machine
8 Seated DB Press @ 2×25/15lbs
Intermediate L1
AMRAP 20
8 Box Assisted CTB
12/9 Cal Machine
8 Pike HSPU, feet on box
Intermediate L2
AMRAP 20
3-5 CTB
12/9 Cal Machine
3-5 HSPU
Extra Accessory
Upper Accessory (Checkmark)
3 sets:
5/5 Single Arm DB Incline Bench Press
5/5 Single Arm DB Bent Over Row