CFA Total Week

CFA Total Week is coming April 7-12!

The CFA Total is a week long test of skill and fitness.  Is it all encompassing?  Probably not, but just as the CrossFit Games have shown, the true and total test of fitness is a very hard thing to measure.  We have put together five events, these five events are broad, general, and inclusive. They are spread across many different time domains.  Some are tests of strength, some of skill and technique, and some are simply a gut check.  Our goal is to give you a quantifiable number with which to gauge your overall fitness. We will retest the CFA Total every 6 months.  At the next retest, prizes will be given for best score, and most importantly, most improved.  Athletes competing in the CFA Total will choose to compete in one of the following three categories: Beginner, Intermediate, and Rxd (These correspond well to Function, Performance, and WolfPack).  In order to properly rate and compare the scores, athletes will not be able to scale within the given categories.  As an example, if you can complete 3 events in the Rxd division but will need to do two of the events in the Intermediate division, then the athlete should compete in the Intermediate Division.  As athletes progress over time, they should strive to move up the divisions.  One event will be held each day, at each of the classes, except for Friday which will be a make up day (basically you will be able to make up a missed event from the first 4 events). Everyone must attend event 5, on Saturday, to get a score.  Every member of CFA, regardless of membership level, is eligible to attend all five events this week.  Listed below are the events in order of Rxd, Intermediate, and Beginner.

CFA Total Rxd Division

Event 1.  CrossFit Total- Max in Three Attempts of Back Squat, Press, Deadlift
Men -Each pound equals 1 point
Women- Each pound equals 1.25 points

Event 2.
Max Muscle Ups 3 Attempts (total reps combined)-
Men-  Each Rep is worth 8 points
Women- Each Rep is worth 20 points

Max HSPU 3 Attempts (total reps combined)-
Men- Each rep is worth 4 Points
Women- Each Rep is Worth 9 points

500m Row
Men- 1:30 equals 200 points, each second more is negative 5 points, each second less is positive 5 points
Women- 1:40 equals 200 points, each second more is negative 5 points, each second less is positive 5 points

Max L Sit 3 Attempts (total time combined)- Each Second is worth 1.5 points

Max Double Unders Unbroken (Athlete gets 3 attempts but only one counts) Each Rep is worth 1.5 Points

Event 3.   Max in 3 Attempts each of Clean & Jerk and Snatch
Men- Each Pound equals 1.5 points
Women- Each Pound Equals 2.25 Points

Event 4.  Run 5K – To be held at CrossFit Albuquerque, course TBA.
Men-1000pts equals 19:00 every second slower is minus 0.5 points, every second faster is plus 0.5 points
Women-1000pts equals 19:30 every second slower is minus 0.5 points, every second faster is plus 0.5 points

Event 5.

TBA

CFA Total Intermediate Division

Event 1.  CrossFit Total- Max in Three Attempts of Back Squat, Press, Deadlift
Men- Each pound equals 1 point
Women- Each pound equals 1.25 points

Event 2.
Max Pullups in 3 Attempts (total reps combined)-
Men-  Each Rep is worth 5 points
Women- Each Rep is worth 10 points

HSPU with 1Abmat Head Check for Men 2 Abmat Head Check for Women (total reps combined)-
Men- Each rep is worth 5 Points
Women- Each Rep is Worth 10 points

500m Row
Men- 1:30 equals 200 points, each second more is negative 5 points, each second less is positive 5 points
Women- 1:40 equals 200 points, each second more is negative 5 points, each second less is positive 5 points

Max L Sit 3 Attempts- Each Second is worth 1.5 points

Max Double Unders in 2 Minutes
All- Each Rep is worth 3 points

Event 3.  Max in 3 Attempts each of Clean & Jerk and OHS
Men- Each Pound equals 1.5 points
Women- Each Pound Equals 2.25 Points

Event 4.  Run 5K – To be held at CrossFit Albuquerque, course TBA.
Men-1000pts equals 19:00 every second slower is minus 0.5 points, every second faster is plus 0.5 points
Women-1000pts equals 19:30 every second slower is minus 0.5 points, every second faster is plus 0.5 points

Event 5.

TBA

CFA Total Beginner Division

Event 1.  CrossFit Total- Max in Three Attempts of Back Squat, Press, Deadlift
Men- Each pound equals 1 point
Women- Each pound equals 1.25 points

Event 2.
Max Pullups in 3 Attempts with Blue Band (total reps combined)-
Men-  Each Rep is worth 5 points
Women- Each Rep is worth 10 points

Hand Stand Hold in Sec 3 Atempts (total time combined)-
Men- Each sec is worth 1 point
Women- Each sec is Worth 1 point

500m Row
Men- 1:30 equals 200 points, each second more is negative 5 points, each second less is positive 5 points
Women- 1:40 equals 200 points, each second more is negative 5 points, each second less is positive 5 points

Max Situps in Two Minutes- Each rep is worth 3 points

Max Single Unders in 3 attempts (only one attempt counts)- Each Rep is worth 1 Point

Event 3.   Max in 3 Attempts each of Clean & Jerk and OHS
Men- Each Pound equals 1.5 points
Women- Each Pound Equals 2.25 Points

Event 4.  Run 5K – To be held at CrossFit Albuquerque, course TBA.
Men-1000pts equals 19:00 every second slower is minus 0.5 points, every second faster is plus 0.5 points
Women-1000pts equals 19:30 every second slower is minus 0.5 points, every second faster is plus 0.5 points

Event 5.

TBA