March 17, 2023 – Competition Program

If you are not participating in the Quarterfinals then please follow the Non Quarterfinals Segments. If you are participating in the Quarterfinals then follow the Quarterfinals Priority Segments.

NON QUARTERFINAL PRIORITY
Get Moving || Warm-Up
Three sets of:
60 Second Banded Monster Walk
20 Banded Good Mornings

Three rounds of:
Double Kettlebell Front Rack Carry x 50 Feet
Double Kettlebell Overhead Carry x 50 Feet

Three rounds of:
Farmers Carry x 100 Feet
10 Kettlebell Deadlifts

A.
Every 90 seconds, for 15 minutes (10 sets of):
Clean
Sets 1-4: 3 reps @ 60-75%
Sets 5-7: 2 reps @ 75-85%
Sets 8-10: 1 rep @ 85+%

B.
Four sets of:
Tempo Back Squat x 4-5 reps @ 3211 @ 55-65%

C.
Complete as many rounds and reps as possible in 12 minutes of:
8 Dumbbell Snatches (Arm 1)
8 Overhead Walking-Lunge Steps (Arm 1)
8 Dumbbell Snatches (Arm 1)
8 Overhead Walking-Lunge Steps (Arm 2)
40 Crossovers

Female: 50 lb
Male: 70 lb

D.
Three sets of:
10 Double Dumbbell Bent Over Rows
10 Dumbbell Lateral Raises
Rest as needed

QUARTERFINAL PRIORITY
Quarterfinals Event 1 Mobility + Movement Prep + Warm-Up
A.
Band Distracted Pec Stretch x 60 seconds per side
Band Distracted Tricep Stretch x 60 seconds per side

and then …

Two sets of:
Single Leg Hip Bridge x 8-10 reps per leg
Y’s, T’s, W’s x 5 reps each
Banded Squats x 5 reps @ 3211

B.
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

C.
Two sets at ascending intensity:
15/10 Calories of Assault Bike, Ski Erg or Rowing
5 Superman/Hollow Kips on Pull-Up Bar
10 Goblet Squats (24/16 kg)
5 Strict Ring Pull-Ups
3 Wall Walks

D.
Build to a 225/155lb Front Squat

During this time start to prime your Handstand Walk, Muscle-Ups and chest to wall HSPU.

Then. . .

One to two sets at game pace of:
3 Front Squats (Weight 1 – Heaviest)
3 Handstand Walks (25 feet)
6 Front Squats (Weight 2)
6 Muscle-Ups
9 Front Squats (Weight 3 – Lightest)
9 Chest-to-Wall Handstand Push-Ups

“CrossFit Games Quarterfinals Event 1”
For time:
9 Front Squats (Weight 1 – Heaviest)
9 Handstand Walks (25 feet)
15 Front Squats (Weight 2)
15 Muscle-Ups
21 Front Squats (Weight 3 – Lightest)
21 Chest-to-Wall Handstand Push-Ups

Female Weights: 155, 125, 95 lb
Male Weights: 225, 185, 135 lb

Time cap: 15 minutes

Quarterfinals Event 2 Mobility + Movement Prep + Warm-Up
A.
Standing Hamstring Side-Bend x 30 seconds per side

into …

Banded Hamstring Pulse x 30 seconds per side
Bear Crawl with Wrist Stretch x 30 seconds
Rockettes x 10 reps

B.
Two rounds of:
60 Second Machine
100ft Dbl Dumbbell Dumbbell Overhead Carry (35-50/25-35lbs)
60 Second Single Unders
20 Walking Lunges (unweighted)
100ft Single-Arm Dumbbell Overhead Carry (50/35lbs)

C.
Two sets of:
Farmers Hold Walking Lunges x 10-12 reps
Rest 60 seconds
60 seconds of Machine of Choice @ 70-75%
Rest 60 seconds
6-8 Rocking Box or no Box Bridges (slow and controlled)
Rest 60 seconds
60 seconds of Machine of Choice @ 70-75%
Rest 60 seconds
30 seconds of Cross Overs
Rest 60 seconds

D.
Two rounds at desired event pace of:
4 Dumbbell Snatches (Arm 1)
4 Overhead Walking-Lunge Steps (Arm 1)
4 Dumbbell Snatches (Arm 1)
4 Overhead Walking-Lunge Steps (Arm 2)
10-15 Crossovers

Female: 50 lb
Male: 70 lb

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 Quarterfinals Event 2”
Complete as many rounds and reps as possible in 12 minutes of:
8 Dumbbell Snatches (Arm 1)
8 Overhead Walking-Lunge Steps (Arm 1)
8 Dumbbell Snatches (Arm 1)
8 Overhead Walking-Lunge Steps (Arm 2)
40 Crossovers

Female: 50 lb
Male: 70 lb