Road to the 2027 Crossfit Games

‘would have’

very happy not to be doing it!

Open Gym

Snatch: 40x3, 45x3, 47.5x2, 50x2x3

20 minute EMOM:
1 - 15 KB Swings, 32kg
2 - 8 cal assault bike
3 - 10 DB C&J, 22.5kg
4 - 8 cal assault bike

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Perfect little EMOM to prepare me for the Open. The 22.5 didn't actually seem that heavy. I push pressed every rep. I am feeling more confident now for it.

Snatches were meh.

Open - 25.1

AMRAP 15:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads, 22.5kg
30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

191 reps - 9 burpees into the round of 24

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Really pleased with that. It's no fun doing it on Monday and thinking about it for 4 days. I still had a bit of a cold this morning, but this is going to be my best ever start to the Open. The first week is always a cardio test, so I'm quite happy with that.

I paced it quite well. Burpees were slow and steady, stepping down and up. I did all push presses and went unbroken until the round of 12, then 9/6, 6/6/6, and 7/7/7. I did the last 9 burpees in maybe 25 seconds. The only way I could have gone quicker was to just suck it up and go unbroken on all the clean and jerks, since it wasn't heavy for me. I am not sure if that would have gotten me a better score or not though.

22/341 in India so far, all ages (although I'm a senior citizen these days).

Nice Arjun.

Crossfit

Strength
Deadlift: 110x3, 115x3, 120x3, 125x3x2

Metcon
For time:
50 V-Ups
25 Box Jump Overs, 20"
50 Toes to Bar
25 Box Jump Overs, 20"
50 Abmat Sit Ups

11:29 - 40 toes to bar

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Lightish on the deadlifts. Weird metcon, but it was good to get some toes to bar practice. Singles are so much easier and quicker when there is a big chunk to do. Did 20 in sets of 4-5 and 20 singles.

Thanks!

Open Gym

30 minute EMOM:
1 - 8 cal assault bike
2 - 5 front squats, 75kg
3 - 8 cal assault bike
4 - 10 DB bench press, 2x20kg
5 - 8 cal assault bike
6 - 7 chest to bar pull-ups (14 in the last minute)

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Pretty fun. I wanted to combine squatting, pushing, pulling, open prep (chest to bars), and medium-high intensity cardio in one day, so I came up with this. Chest to bars actually felt pretty good. I did 7 unbroken for 2 rounds, then 5,1,1 for 2, and 5,2,2,2,1,1,1 for the last one.

this feels like an almost perfect workout for you?

25.2

For time: (12 minute cap)

21 pull-ups
42 double-unders
21 thrusters, 43kg

18 chest-to-bar pull-ups
36 double-unders
18 thrusters, 52kg

15 bar muscle-ups
30 double-unders
15 thrusters, 61kg

157 reps - 1 muscle up (tie break 10:10)

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Horrendous. 4 reps worse than 3 years ago. Got to the muscle ups at a similar time, and failed so many. I used grips after and they seemed a lot easier, so I'll try again on Monday.

It's still an okay score, but it really sucks to do worse than before.

If I do worse than expected after the 3 weeks, I'm going to evaluate. I will likely go back to Linchpin, because that was 1-2 years of constant imrpovements in everything. It probably doesn't help that I haven't been disciplined with my diet and am a few kgs overweight.

Pull-ups - 5,4,3,3,3,3 - going to do 7x3 next time
Thrusters - 6,5,5,5 - will stick to this
Double unders - 21,21 - will do 14,14,14
Chest to bars - singles and then did a 3 and 2 somewhere - will do all singles on Monday
Double unders - 12,12,12 - same
Thrusters - 5,4,3,3,3 - will do 6x3

The 52kg thrusters buried me. I took way too long breaks. I need to get there more paced and then just do quick sets of 3. Goal is 6 muscle ups to beat my score from earlier.

yeah, 52kg thrusters would take it out of you.

do you feel like you'd be able to rest with the bar on your shoulders? (or at full extension at the top of the movement?) that would be way more efficient

good luck today

25.2 Redo

For time: (12 minute cap)

21 pull-ups
42 double-unders
21 thrusters, 43kg

18 chest-to-bar pull-ups
36 double-unders
18 thrusters, 52kg

15 bar muscle-ups
30 double-unders
15 thrusters, 61kg

161 reps - 5 muscle ups (tie break 10:49)

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Well, 4 reps more than 2 days ago and I tied my score from 3 years ago. Not great, but at least I'm not worse. I just paced it a lot better. I got to the muscle ups 39 seconds later, but SO much more in control of my breathing. It's quite mad how slowing down just a little and not taking any sets close to failure makes such a big difference. Definitely an eye opener. I then did a set of 5 muscle ups. Then half heartedly failed one at the end. I didn't dare let go of the bar once I did my first muscle up.

Pull-ups in 3s, chest to bars in singles. First thrusters in 6/5/5/5. Second thrusters in 3s. Double unders in 3 sets.

46/465 in week 1
24/320 in week 2 so far

This is all in India. Much more average worldwide.

Thanks! Yeah, I took a breath at the top. Resting on the shoulders is pretty unpleasant

Crossfit

Strength
Paused Front Squat (2s at bottom): 90x2, 95x2, 100x2

Metcon
2 Rounds
15 Power Snatch, 42.5kg
15 Bar Facing Burpees
-@6:00--
2 Rounds
12 Overhead Squats, 42.5kg
12 Burpee Box Jump Overs, 24"
-@12:00--
2 Rounds
10 Squat Snatch, 42.5kg
10 Burpee Box Get Overs, 30"

3:39, 3:30, 4:25 - 25kg, lateral burpees on the first round after 8 bar facing ones

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Squats felt solid. No heart today for the metcon after giving it my all in the Open. Went light and just got through it. All unbroken.

are you any chance to reach the Quarterfinals in India?

Crossfit

Strength
Deadstop OHP: 50x2, 55x2, 60x2, 62.5x2

Metcon
2 sets (Begin set 2 at 12:00)
21-15-9
Calorie Row
Calorie Ski (or Burpees)
Calorie Air Bike

9:56, 10:30 (carnage with machines and people, so winged the order a bit)

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Cool, nice one to do before the Open.

I'm almost certainly switching back to Linchpin after the Open. The programming is amazing. I was getting better at everything. Strength wise, he didn't miss anything. Re cardio, there was long, short, sprints, everything. We use Mayhem in class and it's constantly 15 minutes of strength followed by a 10-20 minute metcon. It's boring. And I don't think I can improve going to 5 classes a week and doing cardio for 10-20 minutes each time. It's perfect for the casual fitnesser who wants to go 3 times a week.

I really tried to make Mayhem work for me because I LOVE the class setting. I've gone to this gym for 8 years now and made so many friends. So I've tried to do 2-3 classes a week, add in strength, add in cardio. It all becomes too much. And since I can do Open gym anytime, I'll still get to go there, but without the class setting. I might jump in a class once in a while.

Sorry, missed this.

There are no quarterfinals this year, they keep changing it. The top 1% make it to the semifinals.

But the new addition is the Community Cup, which is in May. If you log 3 Open scores, then you get put into a category. Each cateogory has different workouts. It sounds pretty fun.

I should make it to advanced, but might be close.

All right, doing 25.3 tomorrow -

For time: (20 minute cap)

5 wall walks
50-calorie row
5 wall walks
25 deadlifts, 102kg
5 wall walks
25 cleans, 61kg
5 wall walks
25 snatches, 43kg
5 wall walks
50-calorie row

The goal is to get into the final row. If I get halfway through it, it will be my best Open workout performance ever.

The plan is
First wall walks - as fast as possible, can recover during the row
Remaining wall walks - hopefully in 1:10-1:25. 5-10 seconds between reps
Row - slow. A bit faster for the first 25 cals, then slower for the last 25
Deadlifts - A set of 4, then 7x3. Try to keep the rest down
Cleans and snatches - singles

25.3

For time: (20 minute cap)
5 wall walks
50-calorie row
5 wall walks
25 deadlifts, 102kg
5 wall walks
25 cleans, 61kg
5 wall walks
25 snatches, 43kg
5 wall walks
50-calorie row

170 reps - 20 cal into the final row

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Pretty decent. I will post final ranks soon. It's going to be extremely tight whether I'm advanced or intermediate.

I think I paced it pretty well.

First wall walks as fast as possible - 0:36
Row around 2:05-2:10. Slow on purpose
Second wall walks (and all here on out) in singles - 5:02
25 deadlifts - 4, 3x7, still fine
Third wall walks - 8:55 (I wanted to get here around 9 minutes)
25 cleans - singles. It got gross here
Fourth wall walks - 13:34
25 snatches - singles. No fun
Fifth wall walks - 18:54
Second row - I'm quite proud of myself here. I really emptied the tank and made grunting noises. Rowed at like 1:42 while destroyed for a minute

no inclination to do this one again?

Crossfit Linchpin - D1

Main
OHP: 60, 62.5, 62.5, 65, 65
Push Press: 60x3x3, 62.5x3, 65x3
Push Jerk: 60x5x5

Accessory 1
DB Front Raises: 5sx12x3
DB Lateral Raises: 5sx12x3
DB Bent Over Raises: 5sx12x3

Accessory 2
L-Sit Hold on Rings: 30sx3

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Back to Linchpin! It has me quite excited. I just need something new. Pressing felt slightly tennis elbowy, so I kept the weights sensible. I also weighed myself after ages and am at 75.8. My high was around 78, so I am not sure how that happened. Could be variance on the day.

It is going to be touch and go if I make advanced. 10 more hours for results to come in. It actually might come down to like 10 places on the leaderboard with 120,000 entries.

I was tempted because of how close I am to moving up a level, but ended up not doing it. It was a combination of pacing it quite well and having to go to a gym 40 mintues away to drop the bar.

Crossfit Linchpin - D2

Main
5 rounds for max reps of:
10 Strict Chest-to-bar Chin-ups
20 Weighted Box Step-ups, pick load, pick height
max rep Row Calories, 30 secs
Rest 3 mins between rounds

56 calories (11/11/11/11/12, 2x12.5kg DBs to 20" box, 7 strict chest to bar pull-ups)

Rounds took 2:59, 2:49, 2:50, 2:58, 3:09

Accessory 1
Bottom of Air Squat Hold: Accumulate 5 minutes (5x1 minute)

Accessory 2
Single Arm DB Row: 20x12x4 (per arm)

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I'm 2 days in and have already done 2 new things - a heavy day and a sprint interval day. Our class just bashes out 15 minutes of strength and then a 10-20 minute metcon. Tomorrow is a longer, easier day, which again just doesn't exist. Excited to do this.

Strict chest to bars are going to be so beneficial for that extra range of motion. I did a set of 2-3 to begin with and then all singles. I definitely underestimated the box step ups. Lungs and grip on fire.

Crossfit Linchpin - D3

Main
3 rounds:
Farmer Carry, pick load, 75 m
Run, 200 m
30 V-ups
Run, 200 m
75 Double Unders

26:29 - 27.5kg DBs, not for time

Accessory 1
Side Plank: Accumulate 3 minutes per side

Accessory 2
For time:
30 Assault Bike Calories
Rest 1:2
-- then --
20 Assault Bike Calories
Rest 1:2
-- then --
10 Assault Bike Calories

6:51 - 1:20, 0:50, 0:21

---------------------------------

Another super enjoyable day. I needed this change and am loving training. An easy metcon, followed by bike sprints. Both of which didn't show up in 2 years of programming at Mayhem.

I decided to try and go as big as possible for the double unders and managed the 3rd round unbroken! I also surprised myself with my bike time at the end. I thought the 30 cals would take me 1:30-1:40.

I realised a few months ago that it is CrossFit and not Crossfit. The misses sent it to me on whatsapp. I nearly corrected her, but decided to check before I did thankfully. It looks too weird though, I cannot change the way I type it.

where did you get to in terms of Open results?

Crossfit Linchpin - D4

Main - McGhee
30 minute AMRAP:
5 Deadlifts, 125kg
13 Push-Ups
9 Box Jumps, 24in

15 rounds - 90kg (did a round every 2 minutes, not allout)

Accessory 1
100 Single Leg Glute Bridges per leg

Accessory 2
Single Arm DB Kickback: 7.5x12, 10x12x2 (per arm)

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Absolutely loving training. Pat mentioned it like 5 times to be weary of total deadlift volume and not go nuts. I figured 75 deadlifts at 90kg was completely fine for me. And it was. Push-ups were surprisingly easy. I did 4-3-3-3 in round 1, then 5-4-4 in round 2 and then went 8-5 for the rest. I'm not sure where that came from.

I'll write a longer post soon, but cliffs are I'm up 5 percentiles in a smaller and tougher field (60th to 65th) and was my best Open to date. I'm mixed between content and a little disappointed that I didn't go any higher. I'm probably 90th percentile for the average person in my gym and 92-93 in India.

Crossfit Linchpin - D5

Main
4 rounds for time:
Run, 400 m
12 Dumbbell Thrusters, 2x22.5kg
12 Pull-ups

18:18

Accessory 1
Kickstand Squats: 12.5sx12x3 (per leg)

Accessory 2
Weighted Strict Pull-ups: 15x3, 22.5x2, 30x1

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So fun. Today was my 100% effort day. It's an interesting one from a strategy POV. You would usually need to pace and break up sets in a 15-20 minute metcon, but I think the optimal strategy here is to do the thrusters and pull-ups as fast as possible and then run slower and slower to recover, so that you can do the next thrusters and pull-ups fast.

So I think a gradual positive split (from slower runs) is optimal. I feel like I paced it quite well. I did the the thrusters 7-5 with 15-20 seconds between sets and pull-ups in 4x3, with very quick breaks. The last round was 3,2,2,1,2,2 I think, but only took 40 seconds. Round times were 4:12, 4:30, 4:44, 4:49.

I think my all time weighted pull-up PR is 40. 30 was reasonably comfortable after all that work. Decent.

Crossfit Linchpin - D6

Main
For time:
100 Single Unders
20 Clean & Jerks, 52 kg
75 Single Unders
15 Clean & Jerks, 52 kg

6:45

Accessory 1
For time: 75 Russian KB Swings, pick load (3 sets or less)

3:32 - 28kg, 30/25/20

Accessory 2
4 rounds for quality:
12 DB Seal Rows, 2x15kg DBs
40s Handstand Hold

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Really fun again. A sprint workout which doesn't show up in Mayhem ever. It was a bit annoying to do it without being able to do quick singles. First section in 3:28, second in 3:17. I did the clean and jerks 4/4/4/4/2/2 and then 4/2/2/2/2/2/1. Quick singles would definitely have been quicker.

RPE was too high for the swings. I could barely hang on towards the end, but was too stubborn to lower the weight.