Suggested Sequence of Events (we know many of you are in different time zones so please choose the best option based on your time zone):
Option 1 –
Thursday: Event 4 & Event 1
Friday AM: Event 2
Saturday AM: Event 3
Sunday AM: Event 5
Option 2 –
Friday AM: Event 4, rest as needed, then Event 1
Friday Late Morning (prior to 12:00 pm PST): Event 2
Saturday Event 3
Sunday Event 5
AM Session
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 rounds of:
2 minutes of Assault Bike @ 60-65/50-55 RPMs
10 Push-Ups
Finish with. . .
3 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 Age Group Qualifier Event 4”
For max load:
4 Rep-Max Front Squat
Time cap: 20 minutes
Movement, Pacing & Strategy Considerations
Rest as needed before you attack Event 1
Warm-Up and Pre-Event Preparation for Age Group Online Qualifier Event 1
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)
Movement Primer (Only do as desired)
Every 6 minutes, for 18 minutes (3 sets) of:
7 Dumbbell Shoulder to Overhead (25-35/15-25 lbs DBs)
5 Inch Worms
30 Seconds of Plate Hops
400 Meter Run
Game Pace Testing:
Two sets of:
6 Kipping Handstand Push-Ups (55+: 2″ riser)
6 Dumbbell Shoulder to Overhead
6 Calorie Row
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…
“CrossFit Games Age Group Qualifier Event 1”
35-54:
Five rounds for time:
15 Handstand Push-Ups
15 Dumbbell Shoulder-to-Overhead (50/35 lb.)
15 Calorie Row
55+:
Five rounds for time:
15 Handstand Push-Ups to 2″ riser
15 Dumbbell Shoulder-to-Overhead (35/20 lb.)
15 Calorie Row
Time Cap: 20:00 minutes
Movement, Pacing & Strategy Considerations
PM Session
Mobility, Activation & Warm-Up
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
followed by …
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
Game Pace Testing
One to Two sets at desired event pace of:
10 GHD Sit-Ups (55+: Sit-Ups)
1 Rope Climb, 15 ft.
10 Alternating Single-Leg Squats (55+: Med Ball Box Step-Ups)
5 GHD Sit-Ups (55+: Sit-Ups)
1 Rope Climb, 15 ft.
6 Alternating Single-Leg Squats (55+: Med Ball Box Step-Ups)
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…
“CrossFit Games Age Group Qualifier Event 2”
35-54:
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
55+:
For time:
60 Sit-Ups
6 Rope Climbs, 15 ft.
60 Weighted Box Step-Ups (20/14 lbs to a 24/20″ box)
50 Sit-Ups
5 Rope Climbs, 15 ft.
50 Weighted Box Step-Ups (20/14 lbs to a 24/20″ box)
40 Sit-Ups
4 Rope Climbs, 15 ft.
40 Weighted Box Step-Ups (20/14 lbs to a 24/20″ box)
Time cap: 20 minutes
FS X 4= 225, 275,300, 315f
Event 1 35-54= 22:27
Then engine work 30 cal bike e4 for 28
300 !!! Wahoo Richard!!!
Fsq: 280, did 270 in individual qualifier:
WOD 1: 13:31, all strict hspu due to neck.
And a solid score with sHSPU – well done Matthew!!
And fantastic job on your FS!!!
THANK YOU SO MUCH FOR PUTTING ALL THIS TOGETHER SO FAST!!!
You are so welcome!
Event 4: 296 lbs
Event 1: 10:40