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 5
20 Jumping Jacks
10 PVC Dislocates
20 Single Unders
10 Ring Rows
20 Double Unders -or- Single Unders
10 PVC Strict Press
B. Mobility/Activation
Barbell Assisted Straddle Stretch
Accumulate 1:00 total
Keep it dynamic by using PNF and by reaching the torso towards each knee, side to side.
C1. Specific Strength
@ empty barbell
5 Good Mornings
5 RDLs
10 Pendlay Rows (from mid shin)
-then-
1-2 Sets of 5 Pendlay Rows, building to starting load
C2. Specific Metcon
@ empty bar
5-10 Dip & Hold
5-10 Dip & Drive
5-10 Pausing Push Press (pause in dip)
5-10 Push Press
-then-
2 Rounds
4 Push Press @ workout weight
15 Double Unders -or- workout mod
Weightlifting
Pendlay Row (3 x 10 reps
)
TC: 10 Minutes
Score: Weight
Scaling Options
Beginner
3x 6-8 @ technical across
Intermediate
As written
Metcon
Metcon (Time)
5 rounds for time
12 Push Press 115/75 lbs
36 Double-unders
TC: 10 Minutes
Score: Time
KG: 52/34
Scaling Options
Beginner
5 rounds
9 Push Press @ 45/35 lbs
24 Single Unders -or- Penguin Taps
Intermediate
5 rounds
12 Push Press @ 75/55 lbs
18-24 Double Unders -or- 36 Single Unders
Extra Accessory
Accessory (Weight)
Shoulder Accessory
3 Sets
50’ Farmers Carry @ Heavy
25′ Front Rack Dual KB Carry @ Heavy