WARM UP

BENCH PRESS, 9 sets on 2:00

• 5 reps @ 78%
• 3 reps @ 81%
• 1 rep @ 84%
• 5 reps @ 81%
• 3 reps @ 84%
• 1 rep @ 87%
• 5 reps @ 84%
• 3 reps @ 87%
• 1 rep @ 90%

2023 CrossFit Games Individual Quarterfinals Test 4

20 AMRAP

• 1000m Row
• 50 GHD Sit-Ups
• 500m Row
• 25 V-Ups

***Additional Work***

Bar Muscle-Ups

Part 1: Max bar muscle-ups in 1:00

Part 2: For Time, 15-12-9 Shuttle Runs / 75%-60%-45% of Max reps from part 1

Power Play

5 rounds for time

• 21/18 Calorie Row
• 25 unbroken wallballs

*row must be completed under 1 min, add 1 rep of wall balls for every second over 1 min on the row

Grunt Work

a) max effort single dumbbell goblet hold 100/70

b) max hang for time from pull up bar

c) max supported hold on rings

WARM UP

CLEAN & JERK, in 15 mins, build to a heavy single

CrossFit Game Individual Quarterfinals Test 5

For Time, 15 min time cap

• 21 deadlifts RX 225/155 Scaled 185/135 ScaledV2 135/95
• 21 chest to bar Pull Ups
• 15 deadlifts RX 275/185 Scaled 225/155 ScaledV2 155/135
• 15 bar muscle ups
• 9 deadlifts RX 315/205 Scaled 275/185 ScaledV2 185/155
• 9 rope climbs

***Additional Work***

Handstand Walk Conditioning

AMRAP 3 X 5 rounds

• Round 1: 100ft handstand walk + max calorie row
• Round 2: 80ft handstand walk + max calorie row
• Round 3: 60ft handstand walk + max calorie row
• Round 4: 40ft handstand walk + max calorie row
• Round 5: 20ft handstand walk + max calorie row

*handstand walks must be completed in at least 5 ft segments

Running Intervals

3 rounds for time

• 600m run, 1 min rest
• 400m run, 1 min rest
• 200m run, 1 min rest

WARM UP

OVERHEAD SQUAT, 9 sets on 2:00, 5-5-5-3-3-3-1-1-1

*start at 85% of your 1RM power snatch and build from there

“FIGHTING WORDS”

3 rounds for total reps

• 1 min chest to bar pull ups
• 1 min overhead squats 75/55
• 1 min double unders
• 1 min power snatches 75/55
• 1 min bar facing burpees
• 1 min rest

***Additional Work***

POWER SNATCH, 9 sets on 2:00 (before)

• 9 power snatches at 68%
• 7 power snatches at 70%
• 5 power snatches at 72%
• 7 power snatches at 72%
• 5 power snatches at 75%
• 3 power snatches at 78%
• 5 power snatches at 78%
• 3 power snatches at 82%
• 1 power snatches at 85%

Running Intervals, 3 rounds, 6 mins on, 3 mins off, for max distance

Grunt Work, 5 rounds for time, 20 min time cap

• 9 strict ring dips
• 12 dumbbell box step overs 50s/35s 24″/20″
• 21/15 calorie row

COMPLETE REST DAY OR LONG AND SLOW CARDIO

0900 CLASS ONLY

Workout will be briefed at class

WARM UP

CrossFit Open Individual Quarterfinals Workout

*workout will be released and review upon arrival to class

*you do not have to be participating in the quarterfinals, the class will complete the workout for fun

SKILLS AND DRILLS, 0530 and 1730 classes only

WARM UP

SNATCH TECHNIQUE

3 Position Power Snatch

6 rounds of 2:30, building weight each round to a max load

https://www.catalystathletics.com/exercise/167/3-Position-Power-Snatch/

Power Snatch Into Overhead Squat

3 X 3 on 3:00, reps do not need to be touch N go, work at a heavy but manageable weight

https://www.catalystathletics.com/exercise/439/Power-Snatch-Into-Overhead-Squat/

WARM UP

JERK COMPLEX

EMOM 10, 1 Push Jerk + 1 Split Jerk, same weight across all sets around 65-75% of 1RM

“Duck, Duck, Goose”

2 Rounds for Time, Time Cap 15 mins

• 400m Run
• 21 Push Jerks RX 135/95 Scaled 95/65
• 120 Double Unders

***Additional Work***

Bench Press (BEFORE)

6 sets on 2:30, 11-9-7-5-3-1, start at 60-65% of 1RM and build throughout sets

Grunt Work

18-15-12-9-6

• Kettlebell Swings 70/53
• Dumbbell Squats 50s/35s

100ft shoulder rack dumbbell carry between each round 70s/50s

WARM UP

CLEAN COMPLEX

EMOM 10, 1 Power Clean + 1 Hang Squat Clean, use same weight across all sets (65%-75% of 1RM)

“LEAD FOOT”

AMRAP 4

• 27/21 Calorie Row
• 27 Burpees
• 27 Chest-To-Bar Pull Ups

Rest 4 mins

AMRAP 4

• 21/15 Calorie Row
• 21 Burpees
• 21 Toes To Bar

Rest 4 mins

AMRAP 4

• 15/9 Calorie Row
• 15 Burpees
• 15 Pull-ups

***Additional Work***

Deadlift

EMOM 10, 1 deadlift, start at 60-65% of 1RM and build into a heavy single for the day

Stamina Conditioning

3 rounds for time

• 20 deadlifts @ 60% of the heavy single
• 20 Handstand push ups
• 1 min rest

WARM UP

SNATCH COMPLEX

10 complexes on 1:30, 1 X [ 1 Snatch High Pull + 1 Power Snatch + 1 Low Hang Squat Snatch]

“PLAY BALL”

3 rounds for time, 15 min Time Cap

• 10 Power Snatches RX 115/85 Scaled 95/65
• 20 Box Jump Overs (24″/20″)
• 30 wallballs 20/14

***Additional Work***

SQUATS

6 sets on 2:30, 3 front squats 6 back squats, start at 60-65% of 1RM front squat and build

RING MUSCLE UP CONDITIONING

10 rounds for time

• 200m run
• 3 Ring Muscle Ups

Grunt Work Intervals

3 rounds for time

• 100ft Handstand Walk
• 30 GHD Sit-Ups
• 50ft Barbell Front Rack Walking Lunge 135/95