**THIS IS ONLY FOR ATHLETES WHO STILL NEED TO COMPLETE EVENT 5 FOR QUARTERFINALS**
Quarterfinals Event 5 Mobility & Movement Prep
A.
Machine of choice x 10 minutes @ 70-75%
Then. . .
Banded Pec Stretch
T-Spine Opener
Banded Lat Stretch
Single-Arm Hang from Bar x 30 seconds each arm
Assault Bike or Row 5 minutes @ 80-85%
Then. . .
2 Minutes of Couch Stretch (right leg)
Rest 60 seconds
2 Minutes of Couch Stretch (left leg)
B.
Three sets at ascending pace:
15/10 Calories of Assault Bike, Ski Erg or Rowing
5 Strict Pull-Ups
5 Superman/Hollow Swings on Pull-Up Bar
10 Romanian Deadlifts
*Perform this at 70-80-90% effort.
Followed by. . .
Build to a 315/215 lb Deadlift*
*As you build the barbell, also perform sets of 4-8 chest-to-bar pull-ups, 1-3 bar muscle-ups and 1-2 rope climbs for efficiency and grooving the motor patterns.
Then. . .
At game pace:
9 Deadlifts (Weight 1 – Lightest)
9 Chest-to-Bar Pull-Ups
6 Deadlifts (Weight 2)
6 Bar Muscle-Ups
3 Deadlifts (Weight 1 – Heaviest)
1-2 Rope Climbs (15ft)
Finish with. . .
Two sets of:
30 Seconds of Machine of choice @ 90+%
60 Seconds Rest
Rest 5-10 minutes, but stay warm.
“CrossFit Games Quarterfinals Event 5”
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