The day is almost at hand for our first ever CFI Games and you can sense the excitement in the air! I have noticed all sorts of athletes working on their goats in preparation for the event — are you one of them? Oh, you say you haven’t registered? Well you’re in luck! Holley informed me that we have two spots open — one novice and one scaled. You even get the benefit of seeing the workouts before you make your decision! Post to comments if you want to snag one of these open slots — first come, first served.
As for the workouts, what you see is what you get. There will be no scaling outside of what you see listed. For pull ups, those using no band will automatically place above those who use assistance. (e.g., Athlete 1 gets 5 rounds using the red band. Athlete 2 gets 4 rounds using no band. Athlete 2 will rank higher than Athlete 1.) This is your opportunity to push yourself! There will be two workouts (below) as well as one “Floater”. For those who have never been to a CrossFit type competition, a floater is a mandatory, but often shorter, workout that is freely scheduled by the athlete sometime between their other heat times. However, for the CFI Games, we have already scheduled your floater time.
Speaking of heat times, Holley will be posting them on the board this evening. Feel free to check it out so you can see who you’ll be sweating alongside during your heat. On Saturday, when you first arrive, you will weigh yourself inside the office and calculate 75% of your bodyweight (3/4 BW) and write it on your scorecard. Why do we care about bodyweight? Take a look…
If you’re curious — yes, you will be able to use a rack for the Shoulder to Overhead, Back Squats and Overhead Squats. Any other questions? Post ’em to comments!
Deadlift 1×5 (or 5/3/1)
Then, 2 rounds of 1 minute at each station: