Crossfit Albuquerque Members and friends!

This upcoming week (July 30th-August 4th) will be our semi-annual total week. Total week is composed of 5 events that will give you an awesome baseline to gauge your overall fitness level and progress. All members will be allowed to come in the entire week regardless of membership level. We want everyone to participate. These workouts will take place during our normal class times and will be the WODS for this week. Friday will be a make-up day for anyone that has missed a workout (or cannot make it for saturday). We will record your scores (we urge you to do the same as well) and prizes for the top score in each division will be given out, as well as most improved (note that you must complete all 5 workouts).

CROSSFIT ALBUQUERQUE TOTAL

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. 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 Point

**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**

AMRAP 12 Minutes of: TBA

Each Round is worth 100 points and each rep worth 3.7 points

#### 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 **

AMRAP 12 Minutes of: TBA

Each Round is worth 100 points and each rep worth 3.7 points

#### 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 Point

**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**

AMRAP 12 Minutes of: TBA

Each round is worth 100 points and each rep worth 4 points