The Panda Cup

The CrossFit Games Open starts next week, with the first workout – called 22.1 – released at 8pm on Thursday. There’s three week’s worth of workouts (sometimes 2 back to back!) we’ll all take part in. At CFI we create teams for the coveted Panda Cup

The winners of our 2021 Enthusiasm & Team-Player awards – Conor, Jillian, John and Laoise – are your team captains! They’re charged with creating team names, and swapping coaches out after the draft!

The Draft – which takes place on Saturday 19 Feb between the 9am and 10am classes – is where we assign members to teams. The coaching staff are assigned first, then members. After the draft, the captains can trade coaches off their team for anyone else they’d prefer to have on it. Who doesn’t want to swap Colm out so you can have a less loudmouthed team!

Here’s how points break down for The Panda Cup each week:

  • 1 Point for taking part in the Saturday workout or…
  • 3 Points if you’re officially part of The CrossFit Open – Sign Up Here
  • 1 Point for everyone you judge up to (3 points per weekend)
  • 3 Points for any Personal Record – e.g. your first toes to bar, lifting something you’ve never lifted before.
  • 3 Points for first place in the gym, 2 Points for second, 1 point for third.
  • 1 Point for tagging CrossFit Ireland in your stories
  • 3 Points for tagging CrossFit Ireland in your post!

Major bragging rights, lots of fun, and a great chance to test your fitness (and surprise yourself at what you’re capable of!) are all on offer for The CrossFit Open/The Panda Cup!

One final note: If you can’t make Saturday, you do have the option to do the workout during class time on Friday or Monday. Please book into class and arrange with one of your CFI team mates to be able to judge you!

Structure & Skills
1A) Sled March
3-4 x 50′
2B) Handstand Walk
3-4 x 50′

2A) Stiff Legged Sled Bear Crawl
3-4 x 50′
2B) Legless Rope Climb
3-4 climbs

Health & Skills / Humility

Cactus Stretch

9-15-21 Reps
Handstand Push Ups
Deadlifts 102/70Kg

Back Strength / Patience


“CrossFit Open 17.5”
10 rounds for time of:
9 thrusters, 95 lb.
35 double-unders

Sport Practice – Draft This Saturday!

Capsule Stretch

“Clown College”
15 Chest to Bar Pull Ups
10 Bar Facing Burpees
15 Cleans 61/35Kg
15 Chest to Bar Pull Ups
10 Bar Facing Burpees
13 Cleans 83/47Kg
15 Chest to Bar Pull Ups
10 Bar Facing Burpees
11 Cleans 102/61Kg
15 Chest to Bar Pull Ups
10 Bar Facing Burpees
9 Cleans 124/75Kg

Muscular Endurance / Positivity

Straddle Stretch

“CrossFit Open 18.1”
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks 22.5/15Kg
14/12-cal. row

Core & Cardio / Enthusiasm

Underneath Stretch

“This Was The Largest Automobile I Could Afford”
Teams of 3
60 Cal Bike
60 Power Snatches
60 TTB
45 Cal Row
45 Overhead Squats
45 C2B
30 Cal Ski
30 Sandbag Over Box (36″)
30 Burpee Box Crawl Overs


Coach’s Choice

This website or its third-party tools process personal data.
You may opt out by using the link Opt Out