March 18, 2023 – Competition

NON QUARTERFINALS PRIORITY
Get Moving || Warm-Up
Three sets of:
100 Foot Double Kettlebell Overhead Carry
60 Second Push-Up Plank Hold
5 Right Arm Kettlebell Windmills
5 Left Arm Kettlebell Windmills
50 Foot Bear Crawl

A.
Three sets of:
Hang Snatch x 2 @ 70-75%
Rest as needed

Six sets of:
Hang Snatch + Snatch @ 80%
Build in weight

Three sets of:
Snatch x 1 rep @ 85-90%
Rest as needed

Pause in the receiving position for all snatches today for a full second. Get comfortable holding weight in the bottom of the squat

B.
For time:
21 Deadlifts (Weight 1 – Lightest)
21 Chest-to-Bar Pull-Ups
15 Deadlifts (Weight 2)
15 Bar Muscle-Ups
9 Deadlifts (Weight 1 – Heaviest)
9 Rope Climbs (15ft)

Female 155, 185, 205 lb
Male 225, 275, 315 lb

Time cap: 15 minutes

C.
Three sets of:
90 Seconds of Banded Good Mornings
Rest 30 seconds

QUARTERFINALS PRIORITY

Quarterfinals Event 3 Mobility + Movement Prep
Three sets of:
60 second Machine @ 70-75%
20 second Side Plank (each side)
20 Banded Good Mornings
5 Inch Worms

Clean Technique Warm-Up
(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean + Push Press
Clean from Below Knee + Jerk

Followed by…

One set of:
115/75 lb Power Clean (no foot movement) + Push Press x 3 reps
Rest as needed

One set of:
135/95 lb Power Clean + Push Jerk x 3 reps
Rest as needed

One set of:
155/105 lb Clean + Split Jerk x 3 reps
Rest as needed

A.
Take 10-15 minutes to build to 275/185lb Clean & Jerk

Between sets perform 1-3 burpee Box Jump Overs focusing on movement efficiency and breathing pattern.

B.
At game pace:
3 Burpee Box Jump-Overs (30/24″)
1 Clean & Jerk (275/185lbs)
2 Burpee Box Jump-Overs
1 Clean & Jerk
1 Burpee Box Jump-Over
1-2 Clean & Jerks

“CrossFit Games Quarterfinals Event 3”
Five rounds for time of:
5 Burpee Box Jump-Overs
1 Clean & Jerk

*Add 1 clean and jerk after each round.

Female: 185-lb Clean & Jerk/24-in box
Male: 275-lb Clean & Jerk/30-in box

Time cap: 10 minutes

Quarterfinals Event 4 Mobility + Movement Prep
A.
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

B.
500 Meter Row @ 60%
30 Seconds of GHD Hold
400 Meter Row @ 70%
30 Seconds of 1/2 GHD Sit-Up
300 Meter Row @ 80%
30 seconds of GHD Sit-Up
200 Meter Row @ 90%
30 Seconds of V-Ups

Increase pace through this piece on the rower and focus on rhythmic breathing on the GHD/V-Ups as your heart rate increases.

“CrossFit Games Quarterfinals Event 4”
Complete as many rounds and reps as possible in 25 minutes of:
1000 Meter Row
50 GHD Sit-Ups
500 Meter Row
25 V-Ups