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 (No Measure)
A. General
5 minute circle run warm up
B. Mobility/Activation
World’s Greatest Stretch
Complete 10 elbow taps + turn and reaches per leg for total of 20 reps.
Swimmer’s Stretch
1:30 of Pulses, moving shoulders in and out of maximal flexion. A PNF-style contract and relaxed feel can also be helpful in opening up the tissues in this stretch.
C1. Specific HSW
5 Inchworms
10/10 Prone Swimmers
–
(the next two can be performed piked with feet on a box)
5 Handstand Scap Shrugs
5/5 HS Weight Shift to Fingertips
–
3 Wall Walks -or- 25’-50’ Bear Crawl
5-10’ HS Walk from WF Handstand Hold
25’ HSW -or- workout mod
C2. Specific Metcon
@ light DBs
5 Burpees, hands on DBs
5 DB Deadlifts
5 Double DB Snatch
5 Devil’s Press
-then-
25’ Walking Lunge (unweighted)
25’ DB Suitcase Walking Lunge (light DBs)
-then-
20-25’ HSW -or- workout mod
4-6 Devil’s Press @ workout weight
25’ DB Suitcase Walking Lunge @ workout weight
Metcon
Metcon (Time)
4 Rounds for time
50′ HS Walk
12 Devil’s Press 2×50/35 lbs
100′ Dumbbell Suitcase Walking Lunge 2×50/35 lbs
-rest 1:00 b/w rounds-
TC: 20 Minutes
Score: Total Time incl Rest
Scaling Options
Beginner
4 Rounds
25′ Bear Crawl / Overhead carry
7 Devil’s Press @ 2×25/15 lbs
50′ Walking Lunge
-rest 1:00 b/w-
Intermediate L1
4 Rounds
2-4 Wall Walks
12 Devil’s Press @ 2×35/25 lbs
100′ Dumbbell Suitcase Walking Lunge @ 2×35/25 lbs
-rest 1:00 b/w-
Intermediate L2
4 Rounds
15-25′ HS Walk
12 Devil’s Press @ 2×35/25 lbs
100′ Dumbbell Suitcase Walking Lunge @ 2×35/25 lbs
-rest 1:00 b/w-
Extra Accessory
Core (Checkmark)
Core Accessory:
3 sets
20 Hollow Rocks
30 Feet Elevated Sky Touches