Wednesday, 22 March

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

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Tuesday, 21 March

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

Monday, 20 March

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

Wednesday, 15 March

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

Tuesday, 14 March

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

Monday, 13 March

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