Primary Training Session (Non-Quarterfinals Track)
Mobility, Activation & Warm-Up
10 minutes of low-intensity Assault Bike or Jogging @ 70%
and then …
Inchworm Walk + Scap Push-Up + Press Up
x 5 reps
Alternating Reverse Lunge with stretch x 10 reps
Alternating Lateral Lunge x 10 reps
Plank Walk x 20 seconds
and then …
Two sets of:
2 minutes of Assault Bike @ 60-65/50-55 RPMs
10 Push-Ups
Finish with. . .
3-5 Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest
Rest 5-10 minutes, but stay warm.
Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Followed by…
Two sets of:
Front squat x 5 reps @ 2210
Rest as needed
Followed by…
Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed
A.
“CrossFit Games Quarterfinals Event 4”
For max load:
4 Rep-Max Front Squat
Time cap: 20 minutes
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch + Hang Power Snatch
*Sets 1-3 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 4-6 = 2 reps @ 75% of 1-RM Power Snatch
Perform a power snatch then lower the bar to just above the knee & perform a hang power snatch. Repeat this for 2 reps.
C.
“CrossFit Games Quarterfinals Event 1”
For total time:
Three rounds of:
10 Strict Handstand Push-Ups
10 Dumbbell Hang Power Cleans (50/35lbs. DBs)
50 Double-Unders
Rest 60 seconds and then. . .
Three rounds of:
10 Kipping Handstand Push-Ups
10 Dumbbell Shoulder-to-Overheads
50 Double-Unders
Time cap: 10 min.
QUARTERFINALS TRACK (If you qualified for Quarterfinals then please follow the training below)
Please check out this video for strategy tips on tackling the Quarterfinals events
CrossFit Games Quarterfinals Event 4 Warm-Up
10 minutes of low-intensity Assault Bike or Jogging @ 70%
and then …
Inchworm Walk + Scap Push-Up + Press Up x 5 reps
Alternating Reverse Lunge with stretch x 10 reps
Alternating Lateral Lunge x 10 reps
Plank Walk x 20 seconds
and then …
Two rounds of:
2 minutes of Assault Bike @ 60-65/50-55 RPMs
10 Push-Ups
Finish with. . .
Three Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest
Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Followed by…
Two sets of:
Front squat x 5 reps @ 2210
Rest as needed
Followed by…
Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed
“CrossFit Games Quarterfinals Event 4”
For max load:
4 Rep-Max Front Squat
Time cap: 20 min.
Rest as needed before you attack Event 1.
CrossFit Games Quarterfinals Event 1 Warm-Up
Assault Bike or Row 10 minutes @ 70-75%
Then. . .
Banded Pec Stretch
T-Spine Opener
Band Assisted Anterior Pec 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)
A.
Every 6 minutes, for 18 minutes (3 sets) of:
9 Dumbbell Hang Power Cleans (35/25 lbs DBs)
7 Dumbbell Shoulder to Overhead
5 Inch Worms
30 Seconds of Plate Hops
400 Meter Run
B.
One to Two sets of:
5 Strict Handstand Push-Ups
5 Dumbbell Hang Power Cleans (50/35lbs)
20 Double-Unders
Rest 60 seconds and then. . .
5 Kipping Handstand Push-Ups
5 Dumbbell Shoulder-to-Overheads (50/35lbs)
20 Double-Unders
Rest 60 seconds
Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!”
Rest 5-10 minutes, and then…
C.
“CrossFit Games Quarterfinals Event 1”
For total time:
Three rounds of:
10 Strict Handstand Push-Ups
10 Dumbbell Hang Power Cleans (50/35lbs.)
50 Double-Unders
Rest 60 seconds and then. . .
Three rounds of:
10 Kipping Handstand Push-Ups
10 Dumbbell Shoulder-to-Overheads
50 Double-Unders
Time cap: 10 min.
Rest 3-4 hours before Event 2.
CrossFit Games Quarterfinals Event 2 Warm-Up
One set of:
Bench T-Spine Opener 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
A.
Two to Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges x 6-8 reps
(slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rope Pull-Up x 4-6 reps
Rest 60 seconds
B.
One to Two sets at desired event pace of:
10 GHD Sit-Ups
1 Rope Climb, 15 ft.
10 Alternating Single-Leg Squats
5 GHD Sit-Ups
1 Rope Climb, 15 ft.
6 Alternating Single-Leg Squats
Rest as needed
Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!”
Rest 5-10 minutes, and then…
C.
“CrossFit Games Quarterfinals Event 2”
For time:
60 GHD Sit-Ups
6 Rope Climbs, 15 ft.
60 Alternating Single-Leg Squats
50 GHD Sit-Ups
5 Rope Climbs, 15 ft.
50 Alternating Single-Leg Squats
40 GHD Sit-Ups
4 Rope Climbs, 15 ft.
40 Alternating Single-Leg Squats
30 GHD Sit-Ups
3 Rope Climbs, 15 ft.
30 Alternating Single-Leg Squats
Time cap: 20 minutes
A. 255
B. 115
C. 17:50 with 95# strict press for hspu and 55# dbs
Hmm well life seems to just not like me right now, but when it rains it pours right? But- channeled that to training today.
Warm ups done
Event 4- 200#
Event 1- 357
Event 2- 19:38
Finally got my pistols!!! ????
Thanks Tino! Hope your day was awesome!
Great work Jessica! this are some solid scores!
Thanks Tino!!
Warm done
A-95/125/145/155/165. Whoooooo 4 Rep pr
B 95 first 3. 105 last 3 ( slow on the turnover)
C- box pike ups/ 35’s/ singles
9:23 ( no rest)
????????
Declined quarterfinal invite
Test 4: 340
Test 1: 6:03 done yesterday. Would have been my best event ever.
Test 5: 5:50
Damn! Thats smoking fast for event 1!
Warmup done
A: knee not having it did 4R max bench 135
B: 95; 105
C: used box got through first portion in time cap the did second half
Nice work!
No Quarter:
Quarter Final Event 4: 305 lb
Quarter Final Event 1: 255 reps
HSPU are my weakness
HSPU get especially tough with everything it is paired with
Thanks Coach
A. Test 4 – 125Kg
B. 50/50/55/55/57.5/60Kg
C. Test 1 – 281 reps
Good work Wilson!
Thanks Hunter.
Damn, I capped event 4 -.-‘ with 350 reps. I was pretty sure I was going to finish it (with scaled 35 DBs). For the first time, DUs were not the most limiting factor (managed at least 2 unbroken rounds between the 5 I completed and the other 3 I just tripped a.few times but not as much as in the past): SHSPU were what slowed me down ???? This comes totally as news to me: my max is between 15 and 18, but today only managed to get round 1 unbroken, with R2 a 4/2/3/1 and R3 a 5/4/1.… Read more »
It looks like it was a workout with a lot of first so that is great that you were able to push and learn a lot from it!
Mobility, Activation & Warm-Up Done
Empty Barbell Movement Primer Done
A. 60 kg (90% of 1 RM)
B. 27/ 27/ 27/ 29/ 29/ 29 kg
C1. Three rounds of:
10 SHSPU (with abmat)
10 DB Hang Power Cleans (12.5 kg DBs)
50 Double-Unders
Rest 60 seconds and then. . .
C2. Three rounds of:
10 Kipping Handstand Push-Ups
10 Dumbbell Shoulder-to-Overheads
50 Double-Unders
C1. 5:21
C2. 5:45
Total time including rest 12:06
Looks like a solid job! I like the changes you made and that you finished it
Hello!!
Regular session.
Warm done with some modifications due time constraints.
A) 120lb. About 77% of my old 1 RM before stopping training regularly for 4 months.
B) Skipped
C) SHSPU to a raise, 25lb Dbs. Finished the first set of the second part in 10min, then finished all at 13:41. Shoulder endurance not there yet.
Have a great day! ????
Good work Sabrina! Enjoy the weekend.
Did 3 tests yesterday and 2 today some of these really weren’t great for me but it is what it is!
Test 1: 9:07 (failed 2 hspu on final set of 10) as usual a handstand push-ups up workout killed me
Test 2: 324 (9 GHDSU in 30 round) pistols are another movement that kill me
Test 3: 337 lbs failed fourth rep of 347 twice would have liked to be a bit heavier
Test 4: 9:32 wall balls unbroken knew I had to push this one
Test 5: 3:22 all quick singles
Dang all 5 in two days. Looks like youve earned yourself a rest day
Definitely going to enjoy a nice bike erg day tomorrow!! Although I’m really not pleased with 3 of 5 performances if I’m feeling up to it may retest front squat!
Great job Mate
Thank you! ????????
Non-Quarter:
WU. Done
Barbell Primer. Done
A. 240lb Strength definitely a weakness. I’ve been working form for so long and in the last year I finally found my back Sqt stance. Time to get strong.
B. 125 (70%), 130lb (75%)
C. 223 SHSPU are definitely a weakness. I only got 10 strict total.
Its a tough one and those dumbbells and double unders dont give the shoulders a break.
Warm up Done
A: 275
B: 1-3 sets @125, 4-6 sets @135
C: 279 reps
felt good with the shpu
Good work!
Thank you!!
Event 1:
368 reps
Event 2:
320 reps. I did the rope climbs legless. I felt it saved my legs for the pistols.
Do you feel like that worked well for oyu going legless?
I really do, given that it was low volume and we didn’t need our arms for the rest of the workout, I think it helped for sure.
Quarterfinals Test 4 – 347 Test 1 – 366 – 6 db s2o on the last round. Shspu are my biggest weakness. Got a no rep on the last set of strict hspu, that hurt me. the db shoulder to overhead got rough real fast. Went unbroken on the db. Maybe would have broken those to 6-4 next time for a real quick break to save the shoulders. This hurt more than I expected. Test 2 – 328 – 13 ghd in the round of 30. Pistols hurt after doing the front squat. This is a lot of muscle fatigue.… Read more »
Nice work Anton! See how you feel today and make that call. Sometime taking another day will just make you more sore. Rest up and dial in that recovery!
Did quarterfinals test 1 & 4
Test 1
339 reps
Test 4
315#
Fun days work!
Did event 2 this morning 199 reps tiebreak 16:02 (pistols are a weakness) ghds and rope climbs went well.