NON QUARTERFINALS PRIORITY
Get Moving || Warm-Up
Three sets of:
100 Foot Double Kettlebell Overhead Carry
60 Second Push-Up Plank Hold
5 Right Arm Kettlebell Windmills
5 Left Arm Kettlebell Windmills
50 Foot Bear Crawl
A.
Three sets of:
Hang Snatch x 2 @ 70-75%
Rest as needed
Six sets of:
Hang Snatch + Snatch @ 80%
Build in weight
Three sets of:
Snatch x 1 rep @ 85-90%
Rest as needed
Pause in the receiving position for all snatches today for a full second. Get comfortable holding weight in the bottom of the squat
B.
For time:
21 Deadlifts (Weight 1 – Lightest)
21 Chest-to-Bar Pull-Ups
15 Deadlifts (Weight 2)
15 Bar Muscle-Ups
9 Deadlifts (Weight 1 – Heaviest)
9 Rope Climbs (15ft)
Female 155, 185, 205 lb
Male 225, 275, 315 lb
Time cap: 15 minutes
C.
Three sets of:
90 Seconds of Banded Good Mornings
Rest 30 seconds
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Zone 2
Complete a steady pace jog or bike for 45-60 minutes
Wear a heart rate monitor a and keep your heart rate at roughly 70% of your MAX HR.
The goal is to stay within 2-3% of your 70% HR Max.
Additional Work
Four sets of:
50 to 100-Foot Hand Over Hand Rope Pull
Rest 1-2 minutes
Core Option
Four rounds of:
20 Tempo Bicycles (10 Each Side) @ 1111
20 Lying Leg Lifts
5 Divebomber Push-Ups
QUARTERFINALS PRIORITY
Quarterfinals Event 3 Mobility + Movement Prep
Three sets of:
60 second Machine @ 70-75%
20 second Side Plank (each side)
20 Banded Good Mornings
5 Inch Worms
Clean Technique Warm-Up
(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean + Push Press
Clean from Below Knee + Jerk
Followed by…
One set of:
115/75 lb Power Clean (no foot movement) + Push Press x 3 reps
Rest as needed
One set of:
135/95 lb Power Clean + Push Jerk x 3 reps
Rest as needed
One set of:
155/105 lb Clean + Split Jerk x 3 reps
Rest as needed
A.
Take 10-15 minutes to build to 275/185lb Clean & Jerk
Between sets perform 1-3 burpee Box Jump Overs focusing on movement efficiency and breathing pattern.
B.
At game pace:
3 Burpee Box Jump-Overs (30/24″)
1 Clean & Jerk (275/185lbs)
2 Burpee Box Jump-Overs
1 Clean & Jerk
1 Burpee Box Jump-Over
1-2 Clean & Jerks
“CrossFit Games Quarterfinals Event 3”
Five rounds for time of:
5 Burpee Box Jump-Overs
1 Clean & Jerk
*Add 1 clean and jerk after each round.
Female: 185-lb Clean & Jerk/24-in box
Male: 275-lb Clean & Jerk/30-in box
Time cap: 10 minutes
Quarterfinals Event 4 Mobility + Movement Prep
A.
One set of:
Bench T-Spine Opener x 60 seconds
Band Assisted Lat Stretch x 45 seconds per side
Band Assisted Hamstring Floss x 45 seconds per side
and then …
Glute Activation Series x 20 seconds on the rig/20 seconds off the rig x 2 sets each side
One set of:
Banded Monster Walks x 10 steps forward and backward
Banded Lateral Walks x 10 steps each direction
Upper Body Warm-Up Series x 10 reps each
B.
500 Meter Row @ 60%
30 Seconds of GHD Hold
400 Meter Row @ 70%
30 Seconds of 1/2 GHD Sit-Up
300 Meter Row @ 80%
30 seconds of GHD Sit-Up
200 Meter Row @ 90%
30 Seconds of V-Ups
Increase pace through this piece on the rower and focus on rhythmic breathing on the GHD/V-Ups as your heart rate increases.
“CrossFit Games Quarterfinals Event 4”
Complete as many rounds and reps as possible in 25 minutes of:
1000 Meter Row
50 GHD Sit-Ups
500 Meter Row
25 V-Ups