Primary Training Session (Non-Quarterfinals Track)
Mobility, Activation & Warm-Up
10 minutes of low-intensity Assault Bike or Jogging @ 70%
and then …
Dynamic Range of Motion Series:
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.
Every 3 minutes, for 21 minutes (7 sets):
Clean + Front Squat + Jerk
*Sets 1-2 = 2 reps @ 65% of 1-RM Clean & Jerk
*Sets 3-4 = 2 reps @ 70% of 1-RM Clean & Jerk
*Sets 5-6 = 2 reps @ 75% of 1-RM Clean & Jerk
*Set 7 = 2 reps @ 80% of 1-RM Clean & Jerk
B.
“CrossFit Games Quarterfinals Event 3”
For time:
120 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
120 Calorie Row
Time cap: 15 min.
QUARTERFINALS TRACK
CrossFit Games Quarterfinals Event 3 Warm-Up
10 minutes of low-intensity Assault Bike or Jogging @ 70%
Start the clock and …
Leg Reach x 16 reps (8 per leg)
Banded Tricep Stretch x 45 seconds per side
Bent Over DB Reverse Flies x 20 reps (use very light weight)
At the 5:00 mark, complete:
Upper Body Warm-Up
At the 8:00 mark, complete:
Two sets of:
Assault Bike x 2 minutes @ 50 RPM
Med Ball Hamstring Curls x 15 reps
Push-Ups x 15 reps
3-5 Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest
Rest 5-10 minutes, but stay warm.
A.
At Game Pace:
30 Calorie Row
20 Heavy Wall Ball Shots (30/20 lbs)
Rest 30 seconds
15 Calorie Row
10 Heavy Wall Ball Shots (30/20 lbs)
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 . . .
B.
“CrossFit Games Quarterfinals Event 3”
For time:
120 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
120 Calorie Row
Time cap: 15 minutes
Hey everyone! Totally new here! Really excited. I have a quick question if anyone could help me!
I noticed it says
Front squat x 5 reps @2210
Can anyone tell me what exactly the number 2210 means?
Thank you! Have a great day!
Warmup done A: removed FS and did power. Got to 155. B: 15:25 so close! Right at 115 cal on 15 min. Knee was sore so not my best WB time.
A. 84/90/96/102Kg
B. Event 3 – 9:06
WB – 60/30/30 (2:53)
Row – 5:06
Not sure how to go faster here. Could go UB or 2 sets on WB but that may destroy me for the row. I can squeeze a little more out of the row but felt like I had the right pace today.
WB done at 3:53.
Warm done
Bb primer done
Cj Pr 145. Yesssssssd
120 ab and 120 cal Row. 16:36
Got to 99 cal at cap!
Event 4- 210
event 1- 219 reps
event 2- 313 reps
Good job! That is a solid days work!
A. Done
Test 3: 10:07 broke Wallballs 80/20/20 trying to save some juice for the row. Probably wasn’t worth it
Breaking is not the worst idea as long as it is short breaks. A lot of this workout is about power on the row!
Hello!!
A modified warm up done
A) Up to 95lb
B) 17:28
Did after my second straight night of work. Pretty happy with this today.
Have a great day! ????
Making it happen! Nice job!
Primer done
A. 155 165 175 185
B. With 30# wb outside and echo bike 16:12
Warm up: done
A: 165, 175, 185, 195 for last set
B: 13:16
Good work Enrique!
Test 3 – 9:15. Wallballs unbroken.
Redid test 1 yesterday morning and finished at 9:48. Pumped to finish it, but I was wrecked all day. Quads and core are a mess.
Test 1 – 9:48
Test 2 – 328
Test 3 – 9:15
Test 4 – 347
Test 5 – will try it this afternoon and/or tomorrow morning
Great job on improving workout 1!! That is tough to redo and then have the other workouts too.
No quarter final
Mobility and warm up: done
A. Work with 155 lb
B. Event 3
I did it in my apartament with 30 lb mes ball and maybe heigh 8’
13:13
Sounds like a good burn holding a 30lbs ball
Making it work!!
Non-Quarter
WU/Mob. Done
Barbell Primer. Done
A. 155/170/180/190
B. Rx 12:39. Finished WBs at 6:00/Row at 6:29/10 sec transition.
Thanks guys! Have a great rest of the weekend!
Good work! Enjoy your weekend!
Solid days work! Enjoy the rest of your weekend!
Yesterday did Test 3: 9:32
Today did..
3 Sets
0:00-3:00
50 Cal BIke Erg: 2:07/2:08/1:58
3:00-6:00
2 Minutes max air squats with 20lb vest: 56/63/66
6:00-9:00
50 Cal Row: 2:15/2:11/2:06
9:00-12:00
50 Push Ups with 20lb vest 2:00/1:59/1:59
Questioned retesting front squat today but body is beat up and haven’t been squatting heavy due to a sprained knee from about a month ago. Sucks because I know I’m capable of more
Great work on Event 3!
Thanks Tino, should have pushed that row harder ????♂️
Wu & primer done
A. 80/92,5/100/105kg
Then yesterdays snatch work @60kg
Yesterdays event 4 @150kg 3reps, failed fourth ????
Yesterdays event 1 @285reps
Good work! Enjoy some rest tomorrow
????
A) Test 4: 296lbs, failed 306. Beat up from 1 and 2, it is what it is.
B) Test 3: 10:41, happy with this
Nice work Patrick!
Finished it! I usually scale everything, but them WBs I always did RX.. so I decided to give a go RX, although I subbed 120 cal row to 90 cal air bike (using a conversion table) because I don’t have a rower. So, technically it’s not RX but it is in my head, let’s put it this way. Barely, ok, I just barely made it within the cap, at 14:24. I expected to finish it in 14:00. I split the WBS into 10s because I would just rest too much between longer sets. They took me exactly 7:30 (expected 8′,… Read more »
Awesome work Masatomo!!