Individual Quarterfinals (Warm-Ups, Video Links, Notes)

Coach Holden goes over a few options for you on suggested order of events.

Coach Holden Strategy Videos
Event 1
Event 2
Event 3
Event 4

Quarterfinals Event 24.1 Mobility, Warm-Up, Game Pace & Event

Mobility
12-Minute Mobility for Hip Hinge

Take 5 minutes to roll out the hamstrings, glutes and QL

and then …

One sets of:
10 Forward Leg Swings
10 Backward Leg Swings
10 Right Leg Lateral Swings
10 Left Leg Lateral Swings
(hold onto the rig or a wall while doing these)
30 Seconds Rockettes
30 Seconds Sumo Stance KB Deadlift (medium weight)

Warm-Up
Two rounds of:
90 seconds of Rowing @ 50-60%
Banded Good Morning x 15-20 reps
90 seconds of Rowing @ 5060%
Box Step Ups x 10 reps each side (20″)

Rest 90 seconds

Two sets of:
60 seconds of Rowing @ 80-85%
8-10 Barbell Snatches (95/65lbs)
60 seconds of Rowing @ 80-85%
6 (3/3) Alternating Dumbbell Box Step Ups (35/25lbs to 20″)
Rest 60 seconds

Take 3-5 minutes to load the bar to (135/85lbs)

Game Pace Testing
Two sets for max reps of:
20 seconds of Snatches (135/85lbs)
40 seconds of Rowing for Calories
20 seconds of Dumbbell Box Step-Ups (50/35lbs to 20″)
60 seconds of rest

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…

“Quarterfinals Event 24.1”
Four sets for max reps of:
60 seconds of Snatches (135/85lbs)
60 seconds of Rowing for Calories
60 seconds of Dumbbell Box Step-Ups (50/35lbs to 20″)
60 seconds of Rest

Quarterfinals Event 24.2 Mobility, Warm-Up, Game Pacing & Event

Mobility
10 Slow and Controlled Deep Squat Progressions
10 Slow and Controlled Kettlebell Ankle Pulse (per side)

and then …

Two sets of:
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)
30 Seconds Lateral Banded Walk (right)
30 Seconds Lateral Banded Walk (left)
30 Seconds Band Resisted Walking Plank (right)
30 Seconds Band Resisted Walking Plank (left)
(Place a band on the rig close to the floor. Loop the band around your waist and assume a plank position. Walk as far away from the rig as possible while assuming a good plank position)

Warm-Up
Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Skydivers
60 Seconds Assault Bike
30 Seconds Down-Ups
30 Seconds Wall Ball Shots (14/10lb)

and finish with …

60 Seconds Russian Kettlebell Swings (light)

At Game Pace:
12 Wall-Ball Shots (20/14lb to 10/9ft)
6 Lateral Burpee Box Jump Overs (24/20″)
8 Wall-Ball Shots (20/14lb to 10/9ft)
4 Lateral Burpee Box Jump Overs (24/20″)
4 Wall-Ball Shots (20/14lb to 10/9ft)
2 Lateral Burpee Box Jump Overs (24/20″)

Finish with. .

Two to Three sets of:
20 second Assault Bike Sprint
40 seconds Rest

“Quarterfinals Event 24.2”
Three rounds for time of:
50 Wall-Ball Shots (20/14lb to 10/9ft)
50 Lateral Burpee Box Jump Overs (24/20″)

Time cap: 20 minutes

Quarterfinals Event 24.3 Mobility, Warm-Up, Game Pacing & Event

Mobility
Spend 5-10 minutes rolling out your traps and pecs.

and then …

CrossOver Symmetry
Rows x 10 reps
Reverse Flies x 10 reps
Pull-Downs x 10 reps
Victory x 10 reps
90/90 Drill x 10 reps
Cross Body Pull x 10 reps per side
(Stand to the side of the rig. With the arm furthest from the rig, pull the band across the body while keeping the elbow close to the rib cage. Finish with the elbow at your side and wrist in line with the elbow)

Warm-Up
At ascending pace. . .

60-90 second Bike Erg

5 Inch Worms
30 second Back to Wall Handstand Hold
30 Second Dead Hang

60-90 second Bike Erg

1-2 Wall Walks
30 second Nose to Wall Handstand Hold
30 Second Scap Pull-Ups

60-90 second Bike Erg

1-2 Wall Walks
3-6 Handstand Push-Ups
30 second Nose to Wall Handstand Hold
30 Second Kip Swings

60-90 second Bike Erg

3-6 Strict handstand Push-Ups
4-6 Rope Pull-Ups

60-90 second Bike Erg

1-2 x (1 Wall Walks + 1 Chest Facing Handstand Push-Up)
1-3 Muscle-Ups

At Game Pace:
4-6 Handstand Push-Ups
10-12 Toes to Bar

Followed by. . .

3-5 Strict Handstand Push-Ups
1-2 Rope Climbs (15 feet)

Followed by. . .

1-3 Chest to Wall Handstand Push-Ups
1-3 Muscle-Ups

Rest 5-10 minutes, and then…

“Quarterfinals Event  24.3”
For time:
Three rounds of:
10 Handstand Push-Ups
20 Toes to Bar

Followed by. . .

Two rounds of:
10 Strict Handstand Push-Ups
5 Rope Climbs (15 feet)

Followed by. . .

One round of:
10 Chest to Wall Handstand Push-Ups
20 Muscle-Ups

Time cap: 15 minutes

Quarterfinals Event 24.4 Mobility, Warm-Up, Game Pace & Event

Mobility
10 minutes of low-intensity Bike or Jogging @ 70%

Followed by…

Band Distracted Hip Flexor Stretch x 45 seconds per side

(while in this position, bring your arms overhead and and reach back for a few pulses)
Thoracic Rotation Drill x 10 rotations

and then …

Leg Reach x 16 reps (8 per leg)
Banded Triceps Stretch x 45 seconds per side
Bent-Over DB Reverse Flies x 20 reps (use very light weight)

Followed by…

Squat Rock x 60 seconds

Warm-Up
Two sets:
5 reps of each, three times through the complex with barbell
Clean-Grip RDL
Clean Pull from Below Knee
Hang Power Clean + Push Press
Clean from Below Knee + Jerk

*Set 1 – Empty Barbell
*Set 2 – 95-115/65-75 lbs

Spend 8-10 minutes building to 225-245/155-165lbs

Start at 135/85lbs performing 2-3 touch and go reps at the first two of the barbells finishing with 1 or 2 singles at the last two barbells. Priority here is to feel comfortable cycling the barbell at the lighter loads prescribed.

At Game Pace:
5-6 Clean & Jerks, weight 1

Rest 30 seconds

3-4 Clean & Jerks, weight 2

Rest 30 seconds

2-3 Clean & Jerks, weight 3

Rest 30 seconds

1-2 Clean & Jerks, weight 4

Rest 5-10 minutes, and then…

“Quarterfinals Event 24.4”
With a continually running clock, complete as many reps as possible in 10 minutes of:
10 Clean & Jerks, weight 1

Rest 60 seconds

10 Clean & Jerks, weight 2

Rest 60 seconds

10 Clean & Jerks, weight 3

Rest 60 seconds

Max-Reps Clean & Jerks in time remaining, weight 4

Female: 85, 125, 155, 165 lb (38, 56, 70, 75 kg)

Male: 135, 185, 225, 245 lb (61, 83, 102, 111 kg)