Road to the 2027 Crossfit Games

Crossfit Linchpin - D28

Extra
Pause Snatch (at high hang): 40x3x4

Main
For time (or not):
40 Strict Knees-to-elbows
Max Air Bike Calories, 30 secs

--- Rest 4 minutes ---

40 Ring Dips
Max Air Bike Calories, 30 secs

--- Rest 4 minutes ---

40 Pull-ups
Max Air Bike Calories, 30 secs

--- Rest 4 minutes ---

40 V-ups
Max Air Bike Calories, 30 secs

31:59 - kind of for time - 5:31, 5:23, 4:59, 4:05 (including the bike) - 17, 18, 13, 14 calories

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I did some extra, light, snatching before. I severly underestimated the metcon. We were meant to accumulate the gymnastics at whatever pace and then go all out on the bike. I went a bit too hard in the second interval and then paid for it. I actually got a bit dizzy when I finished.

K2E - 8,6,6,5,5,5,5
Ring dips - 5,5,5,5,5,3,2,2,2, singles I think
Pull ups - 8x5
V ups - 5,5,5,5,5,3,3,3,3,3

Crossfit Linchpin - D29 (Monthly Test)

Main - Part 1
Back Squat: Build to a heavy single

110, 115, 120, 123 (front squat)

Main - Part 2
AMRAP 20:
1 Shuttle Run, 200 m
10 Box Jumps, 24 in
2 Back Squats, 84kg
1 Shuttle Run, 200 m
10 Box Jumps, 24 in
4 Back Squats, 84kg
...
Continue adding 2 Back Squat reps each round until time expires.

120 reps (1 back squat into the round of 14) - 500m C2 bike instead of shuttle runs

Accessory 1
Bottom Air Squat Hold: Accumulate 5 minutes

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Pretty amazing day. My 1RM front squat is 127.5, which was a true grinder. I wanted to squat only till my form held up. I was thinking 115-120, but 120 went up pretty easily. 123 had a little ugliness, but nothing crazy. I might actually be at my strongest now, being a couple kg lighter.

The metcon was super fun. I didn't run because running and squatting/hinging blows up my lower back. Wednesday is long cardio on the bike, and I'll run then instead. The metcon was pretty well designed. You can't cruise on the bike/run early on because the squat reps start of so low. Squats were unbroken till the round of 8. Then it was 6/4 and 5/4/3.

Pat cycles through 6 tests, one a month. So this will come up again in 6 months. 130 and getting through the round of 14 would be very cool.

Crossfit and Open Gym

Gymnastics
6 minute EMOM
1 - 30s ring dips (6,6,5)
2 - 30s top of ring dip hold

Metcon
For time:
30 cal bike
20 bar muscle ups
30 cal bike

6:47 - 400m run instead of bike

Accessory
For quality:
5 Dumbbell Bench Press, pick load
5 Dumbbell Hammer Curls, pick load
10 Banded Tricep Push Downs
10 Banded Bicep Curls
10 Dumbbell Bench Press, pick load
10 Dumbbell Hammer Curls, pick load
20 Banded Tricep Push Downs
20 Banded Bicep Curls
15 Dumbbell Bench Press, pick load
15 Dumbbell Hammer Curls, pick load
30 Banded Tricep Push Downs
30 Banded Bicep Curls
20 Dumbbell Bench Press, pick load
20 Dumbbell Hammer Curls, pick load
40 Banded Tricep Push Downs
40 Banded Bicep Curls

20kg DBs for bench, 10kg DBs for curls, thick green band for the others

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Really fun to do a class. I feel like I crushed the metcon. Runs in 1:40 (with stairs and transition time). BMUs in 6/4/3/3/4, with short rest. I have hopefully forever solved them by realizing to press down on the bar when I'm tired. I couldn't not do the Linchpin arm accessory.

Crossfit Linchpin - D30

Main
Run: 45 minutes (easy pace)

7.09km, ave HR 162

Accessory 1
L-Sit: Accumulate 2 minutes

3x40s (on floor with hands in front)

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It was hot and hilly and I had tired legs from Monday, but I still loved it. No gym would program this.

Crossfit

Strength
Bench Press: 60xAMRAP=21

- rest 1 minute -

Bench Press: 30XAMRAP=28

left a few reps in the tank on both sets

Metcon
For time:
27-21-15-9:
Dumbbell Thrusters, 15kgs
Pull-ups

12:19

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

I went to class and regret it already. This volume feels like a competition and not training. And it's not like I should have scaled as I finished the metcon in the recommended time. I could barely feel my arms after those bench press sets and had to do 72 fake pull ups and thrusters after!!

Crossfit Linchpin - D31

Main
Work up to a Heavy Single, then:
5 reps @ 90%
10 reps @ 80%
15 reps @ 70%

rest as needed between sets

55, 60, 62.5, 65f, 64

https://youtube.com/shorts/yoKIdThLKpI?feature=share

YouTube

5 power snatches - 57.5

https://youtube.com/shorts/W1Pgl4KLww0?feature=share

YouTube

15 power snatches - 45

Accessory 1
DB Lateral Raise: 5sx12x3
DB Front Raise: 7.5sx12x3
DB Bent Over Raise: 5sx12x3

Accessory 2
GHD Hip Extension: 3x15 (DIY home hack)

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One of the best days ever.

Snatches felt so good. I was happy to hit 64 after bailing on 65. I've never really done 5 quick singles at 57.5, so that was nice. Even the 10 at 51 in under 3 minutes felt good.

The bigger win today was finally getting of my arse and doing hip extensions. I've read for so long how good they are for your lower back. I watched a few videos on how to set it up at home without a GHD. My lower back actually feels amazing now. Let's see if it makes a difference

Everything looks good but the weight is a bunch of nothing.

I don't know what is going on with guys under 40 but something is ****ed up because ya'all are a ****ing joke when it comes to lifting weights.

I don't know if it is like not getting picked last in gym is some huge progress but to me, something is ****ed up.

I seen a kid load 10s on the bar to bench this week. Even as a kid with anorexia at 14 I never loaded under 135.

Pushing 50 without TRT, I am one of the strongest guys at my gym because the gym is such a ****ing joke with all these weak young guys.

wow, you sound ****ing awesome. A real weapon.

Crossfit Linchpin - D32

Main
Run: 6x400m, 3' rest

8:57 - 1:28, 1:30, 1:31, 1:29, 1:29, 1:29

Accessory 1
L-Sit Hold: Accumulate 2 minutes (on the ground with hands in front)

Extra
Hip Extensions: 3x15

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

So fun again. I thought I was in trouble after the 3rd round, but managed to hold it together. Lots of heart, close to 100%

Crossfit Linchpin - D33

Accessory from yesterday
For Quality: 25 Box Jumps, pick height

32 inches (a bit too easy)

Main
For time (or not):
30 reps of: 1 Hang Power Clean + 1 Front Squat + 1 Shoulder to Overhead, 60% of 1RM C&J

22:03 - 57.5kg, not for time (1 rep every 45 seconds)

Accessory 1
Kickstand Squats: 40x12x3 (per leg, 20kg DBs)

Accessory 2
8 minutes of Turkish Get-ups, pick load

10 reps at 16kg

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Phew, that was a lot, but so fun. I am loving barbell cardio days. Wrist HR is wildly inaccurate when lifting weights, but there was 30s of rest every round and my HR hit 169. A nice medium intensity day.

Crossfit Linchpin - D34

Main
For time: (or not)
Row, 1000 m
25 Chest-to-bar Pull-ups
Row, 500 m
25 Toes-to-bars
Row, 500 m
15 Chest-to-bar Pull-ups
Row, 500 m
15 Toes-to-bars
Row, 1000 m

26:09 - NFT, but grey zone ish

Accessory 1
Single Arm DB Row: 25x12x4 (per arm)

Accessory 2
Assault Bike: 5x15 seconds, 1:45 rest

44.7 cals - 7.6, 9.6, 9.6, 9.2, 8.7

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Loved today and the last 3 days. I feel like I am accomplishing a lot and getting better at everything at once. These days just don't show up at Mayhem. A medium-long chipper at a lowish heart rate, which you can also use as a skill session to work on technique. My goal today was to get better at chest to bars and I definitely did. The first set was 6/5/5/6/3. The second set was 8/7 with only 30 seconds rest!! It doesn't look polished on video, but I will clean up my form. I am starting to "feel" what I need to do to link them. You can actually see me figuring it out in the rep 3 or 4 in the first set of 8. I popped my hip aggressively and it all started to click. Toes to bar were super easy. 15/10 and 15 unbroken.

I timed today to finish just as class was finishing and my 4k bike home was agony after the bike sprints. Pure agony.

Crossfit Linchpin - D35

Main - Part 1
For quality:
40 Strict Handstand Push-ups
30 Strict Ring Dips
Handstand Walk, 20 m

- rest 5 minutes before part 2-

21:45 - not for time, 60m Overhead Carry with 17.5s instead of Handstand Walks

Main - Part 2
4 rounds for time:
Jump Rope, 1:30
Walking Lunge, 40 m

12:36 - Double unders - 80/70/70/70

Accessory 1
Build to a heavy set of 5 front squats: 95x5

Accessory 2
DB Skull Crusher: 15x12, 17.5x12x2

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Such an amazing day! The first part was so fun. HSPU in 2x5, 10x3. Ring dips in 5x3, 3x5. There were more people doing open gym than the class today, so that was nice. I got engrossed in a subtitles vs no subtitles debate during the ring dips, so took longer breaks and did the last 15 in sets of 5 (who watches anything without subtitles??!?).

I thought part 2 was weird, but after doing it, Pat knows what he is doing. The 40m lunges is just about enough to get your HR down a bit and takes long enough for this not to be just skipping.

95x5 front squats after all this felt really easy and good! I feel like I was grinding myself to fatigue in the past months with squatting. I am not squatting less, doing tons more single leg work and accessories. Let's see if my squat goes up.

Crossfit Linchpin - D36

Main
20 minute EMOM, alternating between
1 - 5 deadlifts, pick load
2 - rest
3 - 5 weighted pull-ups, pick load
4 - rest

Deadlifts: 115x5, 120x5x4
Weighted Pull-ups: 15x5x5

Accessory 1
DB Pullover: 15x12, 17.5x12x3

Accessory 2
3 rounds for max reps of:
12 L/12 R Single Leg Dumbbell Deadlifts, pick load
max rep Dumbbell Glute Bridges, pick load, 45 secs

15 DIY Glute Ham Raises instead of single leg deadlifts
60 reps with the 22.5kg DB - 20, 20, 20

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

Another really good day. It was a heavy day with prescribed rest. I was sensible with my deadlift loads, but wasn't with the pull-ups. Deadlifts were okay enough, but I wasn't expecting the interference with the pull-ups, and they became somewhat hard.

The first set of pull-ups was easy, the last set was RPE 10.

Crossfit Linchpin - D37

Main - Strict JT
21-15-9 reps of:
Strict Handstand Push-up
Strict Ring Dip
Push-up

24:37

Accessory 1
DB Lateral Raises: 5sx12x3
DB Front Raises: 7.5sx12x3
DB Bent Over Raises: 5sx12x3

Accessory 2
30 AbMat Sit-ups
Superman Hold, 45 secs
25 AbMat Sit-ups
Superman Hold, 45 secs
20 AbMat Sit-ups
Superman Hold, 45 secs
15 AbMat Sit-ups
Superman Hold, 45 secs
10 AbMat Sit-ups
Superman Hold, 45 secs
5 AbMat Sit-ups
Superman Hold, 45 secs

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

So fun again. And so much pressing! I did JT (with kipping) in 23:37 in Feb 2021 and 19:32 in June 2021, so doing it strict in this time is pretty cool. Even though there was a lot of standing around, my HR was constantly around 150.

Ring dips and Push ups were actually fine, it was all about the HSPU. The round of 15 and 9 took a long time. Split times were 9:15, 8:50 and 6:32.

Crossfit Linchpin - D38

Extra
10 minute Snatch EMOM: 45x2, 47.5x5, 50x3

Main
Row: 10x125m, 2' rest

3:40.9 - 22.8, 22.2, 21.7, 21.9, 21.9, 22.1, 21.9, 22.0, 22.2, 22.2 - ave pace 1:28.3, 43spm (standing start)

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

Not the greatest day. I didn't give myself enough time and rushed the snatches. Snatches are the only thing I will add for now, because I need to be doing it at least once a week. I was thinking too much, felt stiff and they felt off.

Rowing was okay. It will be one of my best percentiles, but I think that's mainly because I know how to manipulate drag factor and foot position for sprints and my technique is all rihgt. I nearly fell off the seat once.

were the rows with a rolling start?

your Snatches are weird to me - it felt like a while ago...maybe 6-9 months but idk...you were making great progress and hit like a 75kg 1RM pr or sth? And now every time you post Snatches you're lifting weights 20%+ lower, even when you're doing singles. Did I misremember that PR or have you indeed sagged backwards a little?

Crossfit Linchpin - D39

Main
4 rounds for time: (or not)
12 Back Squats, 55% 1RM
Jump Rope, 2 mins
12 Strict Chin-ups

28:50 - not for time, 75kg squats, strict pull-ups instead of chin-ups, rounds 1 and 3 - 100 double unders, rounds 2 and 4 - 60 crossovers

Accessory 1
Pistol Squats: 5x10 (5 per leg, alternating)

Accessory 2
Ring Rows: 60 reps in 6 sets (feet on 1/2 crash mats to make it harder)

Accessory 3
Farmers Carry: 64kgx60mx3 (1' rest)

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

Such a good day. I am becoming a fan of undefined skipping. I just had fun with it. I might try some alternating leg single unders next time. Squats all unbroken and probably closer to 50%. Strict pull-ups felt amazing and easy. Pistols felt easier than ever. Farmers carries felt easier than ever.

I feel like I'm lifting again and "feel" jacked. Monday was push, Tuesday was sprints and snatches, today was squats and pulling. Plus, all that and there is cardio everywhere. I think Pat has stepped up his programming game since 2021.

Standing start

You're remembering correctly. I went from a 65-73.5 in a few months and was doing a LOT of weightlifting and neglected my cardio.

Having said that, I hit 70 recently and should be close to where I was with less weightlifting. I'm lifting 20% lower because it was a training session and not a competition. A lot of training reps have to be at 70-80% of your 1RM.

Crossfit Linchpin - D40

Main - Part 1
15 High Box Jumps: 33 inches (30 inch box + 20kg plate)

Main - Part 2
Every 2 minutes for 20 minutes: 2 Power Cleans

75, 75, 77.5, 77.5, 80, 80, 80, 82.5, 85, 87.5

Accessory 1
Deadlift: 100x12x3

Accessory 2
L-Sit Hold: Accumulate 2 minutes (on floor with hands in front)

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

Amazing day. Perfect RPE. Cleans can aggravate my tennis elbow, but it didn't at all today. I started pretty light and then bumped up the weight as it felt good. 87.5x2 was still not terribly hard and was nice to hit after 9 previous sets.

I kept it sensible with deadlifts. Nothing too heavy, but I am sure my back will soon outgrow my clothes.

Tomorrow is a horrendous interval day and Monday is a monthly test with a max clean and jerk. I wonder if I can PR.

power cleans look good

Crossfit Linchpin - D41

Main
3 rounds, each round for time, of:
10 Ring Muscle-ups
15 Thrusters, 52kg
20 Assault Bike Calories

Rest between 1:1 and 1:2 between each round.

16:31 - 4:54, 5:33, 6:04 - 8 RMUs in rounds 1 and 2, 2 RMU+10 strict pullups in round 3, 45 kg thrusters, 7:30 rest

Accessory 1
DB Hammer Curl to Press: 10sx12x4

Accessory 2
Bulgarian Split Squat: 10sx12x4 (per leg)

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

Crashed and burned. I think it's a combination of not scaling correctly and needing a deload. I took it light during the Open, but it's been 2 months of solid training now. I keep waiting for a cold or a holiday to deload, but they haven't come up.

I wanted to do the 10 ring muscle ups per round, but cut it to 8. The instructions were thrusters unbroken at least in round 1, but ideally in all 3 rounds, to keep the intensity high. I failed at this.

Round 1 - RMUs 3/1/1/1/1/1. Thrusters unbroken. Bike fast-ish (RPM 70). All good, but I was feeling it.

Round 2 - RMUs 1/1/1/1/1/1/2. Thrusters 10+5. Bike still fine, but slowed down every now and then. The 7:30 rest flew by and I felt like I had just done a race. Absolutely shattered.

Round 3 - RMUs 1/1/fail. Did 10 strict pull-ups. Thrusters 10+5. Bike was a crawl.

In hindsight, 40kg thrusters and maybe a 3 minute cap on muscle ups would have been sensible. I might have done like 10, 8, and 5 or something. But I panicked after failing that 3rd muscle up.

I went home and did the accessories. Heroic effort by me.

Ring muscle ups are the next movement I need to clean up my form on. Legs together and push down earlier I think.

Thanks! 1RM clean and jerk on Monday

Crossfit Linchpin - D42 (Monthly Test)

Main - Part 1
Clean and Jerk: 1RM

80, 87.5, 92.5, 97f, 97f, 97!!!!! (1kg PR!)

Main - Part 2
For time:
15 Clean & Jerks, 61 kg
30 Assault Bike Calories
15 Clean & Jerks, 61 kg

7:46

Accessory 1
DB Overhead Tricep Extension: 17.5x12x2, 15x12x2

Accessory 2
Singe Leg Glute Bridge: Accumulate 100 reps per side

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Phew, phenomenal day. Lots of heart. A bit of wear and tear on the body. I need to be bare that in mind going forward.

I hit an easy-ish 96 last year and regret not going for 100. I'm 2-3kg lighter now, so I'm extremely chuffed to hit a PR. I remember doing 87.5 and wondering how the hell I was going to add 10kg to it. The cleans were never a factor (although they were crashing into me slightly). I hit my chin on my first attempt at 97, then chickened out a little at the second attempt. I gave myself at talking to and just told myself to commit. My jerks actually look the best they have at the heavier weights (still a bit ugly). It all looks fine until 92.5.

I was quite pleased to do the metcon Rx as well. I think I strategised it perfectly for not being able to drop the bar. I did sets of 3s in the first part every 30s and finished in 2:15. I biked somewhat hard for 23 cals, then super easy for the last 7. It took 2:58. I then did 5/3/2/2/1/1/1 in 2:33. Grace under 5 should be a lock now.

Nice job on the pr. Congrats! Get under that bar a bit more on the jerk and you won't need to worry about the press out.

Crossfit Linchpin - D43

Main
Front Squat: 8-8-8-8

85x8x4

Accessory 1
DB Front Rack Walking Lunge: 17.5sx20mx3

Accessory 2
L-Sit Hold: Accumulate 2 minutes (4x30s, on rings)

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I felt a bit creaky today, but it was all fine. The sets felt hard, but looked okay on the video. Decent RPE I think - hard, but not maximal.

Thanks! Believe it or not, that was the only thing I was saying to myself. Just explode and drop under and commit. My jerks look fine until 95% and then get really short. But I think it looks better than my previous 1RM, so there's that.

+350

cleans are so easy for you and the bar is going easily high enough for more PRs if you can just drop in a half decent fashion

congrats on the PR