Road to the 2027 Crossfit Games

Crossfit Linchpin - D7

Main
For time (or not):
10-9-8-7-6-5-4-3-2-1 reps of:
Back Squats, 84 kg
Burpees
Ring Rows
12s L-Sit after each round

29:17 - not for time

Accessory 1
Bulgarian Split Squat: 10sx12x4 (per leg)

Accessory 2
Strict Toes to Bar: 50 reps (7,7,6,7,6,6,6,5)

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Phew. It was meant to be an easy day, but it was kind of grey zone. There's no avoiding a high HR with squats and burpees. But it was really fun anyway. My legs better grow.

96 reps of split squats are no fun either. I am thoroughly enjoying this.

Crossfit Linchpin - D9

Main
Deadlift - 130x3, 122.5x5, 112.5x7, 105x9, 100x11

Accessory 1
Barbell Glute Bridge: 60x10x3

Accessory 2
L-Sit: 4x30s

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LOVED today. Just having deadlifts meant I could really focus on it and take my time and do heavier weights than if my rest was only 2 minutes. The percentages were 80/75/70/65/60. I based it off a 1RM of 160, even though my ancient one is 162.5 and it's probably somewhere between 170-180. Later sets were actually a lot easier than the earlier ones.

In and out in 55 minutes, including an extensive warm up.

Crossfit Linchpin - D10

Limited Equipment
3 rounds for time: (or not)
Run, 800 m
Single Arm Dumbbell Overhead Lunge, pick load, 30 m
20 Pull-ups

34:10 - 20kg DB, not for time

Accessory 1
Arnold Press: 15sx12, 12.5sx12x3

Accessory 2
Strict Pull-ups: 4x8

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2 weeks down and loving training so, so, so much. I got gymnastics grips after 8 years of doing this and it's like magic. I've mentioned a few times in here that I'm not sure why my grip gives way so soon compared to others, and this is why! When I first started crossfit, it wasn't popular. So in my mind I had ticked that box and hadn't thought of it since. I did the 3rd set of pull-ups in 12+8 with 40 seconds rest and it felt so easy. Even the strict pull-ups at the end of all that was so much easier than before.

Earlier, my grip would give way and my fingers would start slipping off the bar. That didn't happen now. It felt so secure and strong. I just have to avoid grip lock and breaking my wrist.

Crossfit Linchpin - D11

Main - Amanda
9-7-5 reps of:
Ring Muscle Up
Squat Snatch, 61kg

12:33 - 7/5/3 ring muscle ups, 45kg snatches

Accessory 1
1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Snatch: 40, 45, 45, 45 (2' rest)

Accessory 2
Chest to bars: 6, 7, 8 (2' rest)

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Really fun, but a mixed day. Snatches felt good and muscle ups and chest to bars felt bad! It's all upside down. The recommended finishing time was 10:30, so I probably should have done 6/4/2 muscle ups. Doing this programming has opened my eyes to what Mayhem was. They basically ALWAYS did 10-20 minute metcons with "junk" movements that didn't improve strength or gymnastics. It was all cardio and I suppose was fine for a conditioning program. There was tons and tons of burpees, double unders, wall walks, wall balls, etc etc. So I think eating in a slight surplus and doing Mayhem just made me lose strength and gain fat. I was constantly in a battle to add strength sessions to probably just maintain strength. I guess that's what has made my body composition and hence my gymnastics worse. Time to fix that.

Round times were 4:58, 4:56, 2:39. RMUs all singles except one set of 2 in the last round. Snatches were mostly singles in the first round, then 3/2/2 and 4/1 in the last rounds. Tennis elbow was 3/10, but no upper body tomorrow or Wednesday and Thursday is a rest day.

The snatch complex felt pretty good. I lost my rhythm with chest to bars. I will figure it out.

Crossfit Linchpin - D12

Wildcard
AMRAP 40:
Row, 750 m
Run, 600 m
30 Hollow Rocks

4+900 - easy pace

Accessory 1
Double Unders: 4x1 min, 1 min rest (Score is the lowest interval)

60, 60, 60, 60

Accessory 2
L-Sit Hold: Accumulate 2 minutes

30, 30, 25, 15, 10, 10

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Really fun. Yesterday was technical movements and fast. Today was switch your brain off and go easy. The actual workout had a bike in there as well, but I chose the bikeless option because I bike to and from the gym everyday. My cardio is the best its ever been with my biking the best and my running and rowing below their best. So this seemed sensible.

I rowed at around 2:18 and ran at idk what pace. Lots of transition time for the run. Round times were 8:43, 8:45, 8:45, 8:38. Pretty easy and consistent.

I tripped a few times in the first set of double unders, which then made the next sets a lot easier and I hit 60 with a few seconds to spare.

Crossfit Linchpin - D13

Main - Part 1
Single Leg Jumps: 2x10 (5 per leg)

Main - Part 2
Front Squat: Max reps at 70%, 70%, 70%, 50%

85x10, 85x10, 85x10, 60x20

Accessory 1
Pistol Squats: 4x10 (5 per leg)

Accessory 2
Superman Hold: Accumulate 2 minutes (between 15s-25s per hold)

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Really fun and gruelling. Instructions were RPE 9 on all squat sets with perfect form. My 3 sets at 85 were more like RPE 6, 7.5, 9. I thought the first set was harder than it was, but video told me the last rep flew up. The 3rd set was a pretty big grind though. 60x20 is weak, but my fingers started slipping and that was the limiting factor. I rested 4, 6, 6:30 between sets.

Pistols felt k. One leg was a lot easier than the other. I hope this programming sorts that out.

Crossfit Linchpin - D14

Main
For time:
20 Pull-ups
Air Bike, 1000 m
10 Pull-ups
Air Bike, 500 m

- rest 5-10 minutes - (until fully recovered)

For time:
20 Knees-to-elbows
Air Bike, 1000 m
10 Knees-to-elbows
Air Bike, 500 m

3:51, 3:54 - echo bike, rested 7:30

Accessory 1
Renegade Row: 15x8, 17.5x8x3 (per arm)

Accessory 2
Plank: Accumulate 5 minutes (90s, 60s, 60s, 60s, 30s)

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SO fun. And brutal. In the last 2 years of Mayhem, I have never had this high intensity in an interval and also never done a metcon at easy pace. It's just the same constant 10-20 minute grey zone training.

Today was proper high intensity. My pull-ups finally are looking really good! I did them 14/6 and 6/4 with a 2 second break. Knees to elbows were 20 and 6/4. Bike had to be at a hard pace because you don't really need to rest for the set of 10. REally well designed.

Crossfit Linchpin - D15

Main
For time: (or not)
30 Power Clean and Jerks, 84kg

14:35 - 67.5kg, not for time, went every 30s

Accessory 1
Deadlift: 100x12, 100x12, 105x12 (2' rest)

Accessory 2
Z Press: 30x12x3 (15kg DBs)

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Such a fun day. I did this in the weightlifting class and 2 others asked me what I was doing and joined in. I was a bit nervous about my tennis elbow, but it held up fine. No pain at all. It was actually, dare I say it, easy. I probably should and could have done 72.5. My push jerks also felt amazing because I wasn't thinking. I feel like I make technique gains when I don't think. My body just does what is efficient. I was using my legs and dropping under.

Deadlifts were easy enough. My grip was giving way in the first set, and I didn't move up. I gripped the bar properly for the second and it was fine. 110x12x3 should be pretty doable with 2 minutes rest.

Crossfit Linchpin - D16

Extra
Power Snatch - 50, 55, 57.5

Main - Isabel
For time:
30 Snatches, 61kg

4:20 - 47.5kg (PR by 36 seconds and 4.5kg heavier vs 3.5 years ago!)

Accessory 1
Single leg DB Deadlift: 15x12, 17.5x12x3 (per leg)

Accessory 2
Behind the Neck Snatch Grip Strict Press: 30x12x3

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Again, so fun. I am actually enjoying this while working out alone at the gym more than a class. I decided to just hit a heavy single before Isabel, but my tennis elbow showed up a bit, so I stopped.

My plan for Isabel was 4-4-4-3-3-3-3-3-3-3 every 30s. I pretty much did that, except I maybe rested a tad longer in a few of the sets. Quick singles would still be quicker, but I am pleased with it. I said last time that doing this sub 5 with 50kg would be cool, and I'm pretty sure I'm a lock to do it.

Crossfit Linchpin - D17

Wildcard
4 rounds for quality of:
12 L Kickstand Squats, pick load
Air Bike, 600 m
9 Pull-ups, any style
Air Bike, 600 m
12 R Kickstand Squats, pick load
Air Bike, 600 m
9 Pull-ups, any style

34:19 - 35kg squats (2x17.5s), 6 strict chest to bars, not for time

Accessory 1
Front Squat: 105, 107.5, 110

Accessory 2
DB Pullovers: 15x12x4

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So so fun again. It was nice to turn off the clock and just go. The actual workout called for 1 seated legless rope climb. So I figured a hard strict pull would be a good replacement. Chest to bars mostly in 2s, it became singles towards the end. Offset squats were the only thing that raised my heart rate. It was a nice plod/slog.

I didn't have much time for front squats. Each set felt better than the previous, even though it got heavier. I think it's because I had longer to recover from the metcon. 110 felt pretty solid.

Crossfit Linchpin - D18

Main
Run: 10x100m, rest as needed

3:02 - 19.0, 18.1, 18.0, 18.3, 17.7, 18.3, 17.9, 17.7, 18.7, 18.3

Accessory 1
L-Sit Hold: Accumulate 2 minutes (on floor with hands in front, 4 sets)

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So fun and so beneficial. I remember I did this a few years ago and tweaked my groin. Pat Sherwood droned on about being careful, warming up properly, and listening to your body during these sprints. I did that and went at maybe 90%.

Crossfit Linchpin - D19

Main - Part 1

10 High Box Jumps: 32 inches

Main - Part 2
Hang Squat Clean and Jerk: 6-6-6-6-6

60x6, 60x6, 55x6, 55x6, 55x6

Accessory 1
Double KB Reverse Lunge: 16sx10x3 (per leg)

Accessory 2
Barbell Good Morning: 30x15x3

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An iffy day after a while. I thought lowering the bar and hanging on for 6 reps would flare up my tennis elbow. It turns out that dropping it onto a crash mat, rolling it out, deadlifting it up, and then doing a clean and jerk wasn't ideal for my lower back (lots of time bent over, hinging, and squatting). I did 3 unbroken in the 4th and 5th sets and it was much better. No tennis elbow pain.

I wanted to practice split jerks, but in hindsight, I should have done push jerks and 6 unbroken. Lesson learned. Jerks feel so, so good though. I've stopped thinking and I'm using my legs way more.

Crossfit Linchpin - D20

Main - Part 1
5 rounds for quality of:
8 Weighted Strict Pull-ups, pick load
8 Strict Handstand Push-ups

17:28 (easy pace, 5kg pull-ups)

Main - Part 2
AMRAP 12:
35 Double Unders
7 Burpees

8+35

Accessory 1
Close Grip Bench Press: 50x12, 52.5x12x3

Accessory 2
Pull-up Bar Hang: Accumulate 3 minutes (4x45s)

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Amazing day, great pump. Pull-ups and SHSPU all in 4/2/2 or 5/3. They felt solid.

I loved the simplicity of the metcon. My double unders weren't great today, but they are never terrible anymore. 2 sets were unbroken I think. Round times were 1:07, 1:27, 1:22, 1:24, 1:14, 1:34, 1:25, 1:24.

Crossfit and Open Gym

Metcon
AMRAP 7:
1000m Row
In remaining time:
Max reps Strict Handstand Push Ups

-rest 5:00-

AMRAP 7:
1000m Row
In remaining time:
Max reps Push Ups

-rest 5:00-

AMRAP 7:
1000m Row
In remaining time:
Max Dumbbell Bench Press, 2x22.5s

102 - 19, 58, 25

Accessory 1
DB Front Rack Walking Lunge: 22.5sx20mx3

Accessory 2
DB Overhead Carry: 22.5sx22m, 17.5sx33mx2

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I've done 20 days (4 weeks) of Linchpin without missing anything. I've started to get the itch to go to class again. So I juggled this week around so I can do 1 class and 4 days of Linchpin. I showed up today and just couldn't bear to workout alone, so jumped into class. It was actually quite liberating. It's like I've given myself permission to mix and match and get the best of both worlds.

I did way better than I expected in the metcon. I rowed at 2:04, 2:01, 2:03 and slowed down in the last 50m so I could get straight into the next part. SHSPU were 6x3, then 4. Push ups in quick 5s, 3s, 2s, 1s. Bench Press in 10, 7, 5, 3.

Crossfit Linchpin - D21

Main
Run 1600 m
Run 800 m
Run 400 m

Rest as needed between efforts.

12:05 - 7:28, 3:13, 1:23 (rested 7:30)

Accessory 1
Tempo DB Deadlift (5151) - 10sx8x4 (last 2 sets not to the floor)

Accessory 2
Single Arm DB Row: 22.5x12.x4 (per arm)

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Loved today. Slightly stupid with too much heart and not much common sense. The mile was probably 95% effort, max HR 190. The 800 and 400 were close to all out. My times are a bit weak sauce compared to my best 5k of 22:30, but I was running twice a week then and am not now. I think my running and rowing will improve massively now. With Mayhem programming, the running and rowing was always in a 3 or 4 rounds for time workout, always at the same slow pace. Now there is finally running at all paces. I'm happy enough with these times, they should come tumbling down soon.

One thing I need to watch out for is to be careful about my back and tennis elbow. I had become an expert in class programming, but with Linchpin and starting something new, I need to resist the temptation to follow everything to the letter. Tempo DLs slightly irritated my back. The hang clean and jerks the other day did as well.

Crossfit

Weightlifting
Hang Squat Snatch: 40x2, 45x2, 47.5x2, 50x2, 52.5x2, 55x2 (every 90s)
Snatch High Pull: 60x3x3

Metcon
For time:
3 Rounds
12 Box Step ups, 24"
12 Pull Ups
-into-
3 Rounds
8 Box Jumps, 24"
8 Chest to Bar Pull Ups
-into-
3 Rounds
4 Box Jumps, 30"
4 Bar Muscle Ups

12:55

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I had always planned to do this class instead of Linchpin, since it was quite similar. Snatches felt prett good, actually. I'm getting under the bar nice enough.

The metcon was incredible. I have FINALLY solved muscle ups. After one of those frustrating sessions a couple of months back, I went on instagram and within 10 minutes, all my reels were muscle ups. It was quite nice - 5-10 second reels with every fault imaginable. Mine was quite a niche fault (going too horizontal and then having trouble turning over). Eventually I found a few reels with that mistake and I noted it down.

Today, the first 2 rounds of muscle ups were HARD. I was making that old mistake and each rep was a struggle. I remembered it before the 3rd round and I pushed down on the bar earlier and bam. Easy. The last round was unbroken.

Crossfit Linchpin - D2

Main
Front Squat: 110, 110, 110, 110, 110, 110, 110

Accessory 1
Landmine Twist: 30x12x3

Accessory 2
Side Plank: Accumulate 3 minutes per side

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Really fun. Without the accessories, this is classic crossfit programming. Pick one thing on a day, and do it well. 110 felt decent enough and the correct RPE for this rep scheme (hard, but not injury inducing). I'll do 112.5 next time.

Crossfit Linchpin - D22

Main
For time (or not):
10-9-8-7-6-5-4-3-2-1
10 L-Sit Pull-ups
10 Shoulder Press, 50-60%
Run, 200m (after each round)

32:56 - not for time, strict pull-ups, 40kg OHP

Accessory 1
Assault Bike: 3x30s, 2 minute rest

50 calories - 15, 18, 17

Accessory 2
20 Wall Walks - slow and controlled

Did 1 every 40 seconds

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Amazing day. Ignoring the accessories, the main bit is sooo efficient. 30 minutes of zone 2/3 cardio, 55 strict pull-ups, 55 OHP at 60%. Solid pump. My pull-ups felt amazing again. The grip is working wonders.

The bike was brutal. The first set was easy and then I probably went too hard on the second. Wall walks were no fun as well. Today was basically 3 cardio pieces. Although there were 4 choices for accessory 2 and I chose the one that was more lungy, because I wanted to do wall walks.

Crossfit Linchpin - D24

Main - The Chief
5x AMRAP 3:
3 Power Cleans, 61kg
6 Push-ups
9 Air Squats
- Rest 1 minute between each AMRAP

20+7 (PR by 7 reps with 11kg more!)

4+2
4+4
4
4
4+1

Accessory 1
Deadlift: 130, 130, 130

Accessory 2
Bulgarian Split Squat: 12.5sx12x4 (per leg)

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Amazing day, with some dumbness involved. Absolutely smashed my score from 3 years ago. It was brutal though, the 1 true hard day this week. The 1 minute rest is evil. It's just about enough that you can work hard without resting for those 3 minutes. Push ups were all unbroken. I lost some time dropping the 3rd rep of the cleans onto the crash mats and rolling it back out. 3 seconds a round is 12 seconds, which is a few reps in this workout. My second round was the best round because I didn't drop it onto the crash mats after the 4th round and immediately squeezed those last 4 reps out.

My lower back slightly bothered me towards the end, but I was too stubborn not to deadlift. I was careful and only did 130, but I don't know what the point of doing 3 easy singles at a weight I can probably do 15 reps at is.

Crossfit Linchpin - D25

Main - Part 1
Run: 20x50m, every 30s

3:40.3 - 11.01s average

----- Rest 5 minutes before part 2 -----

Main - Part 2
For time: 55 Strict Chest to bar Chin ups

11:12 - strict chest to bar pull-ups (did it at an outdoor gym where the pull-up bar only had handles, so there was no bar for my chest to touch. Did an extra large pull-up)

Accessory 1
Run: 30 minutes at easy pace

4:51km

Accessory 2
DB Hammer Curl: 10sx12x3

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

SO fun. "Sprints" with short recovery was fun. So was the next part. I did some 3s and 2s, but many singles. The run after was at a very easy pace. So enjoyable. There is SO much more pushing and pulling now. I feel stronger already.

looks like you're enjoying the programming.

Your gym is big enough that you can do your own thing even when there's a class going on? or do you have to train outside of usual class times?

Our gym is actually tiny, but you can book into any class and do your own thing. It's probably the best thing about our gym.

Crossfit Linchpin - D26

Wildcard
Bench Press: 62.5x10, 65x10x2, 62.5x10x2
Dumbbell Front Raise: 5sx10, 7.5sx10x3, 5sx10
Dumbbell Lateral Shoulder Raise: 5sx10, 7.5sx10, 5sx10x3
Dumbbell Bent Over Raise: 5sx10x5
Plank: Accumulate 5 minutes

Accessory 1
Sandbag Hold: Accumulate 3 minutes

3x1 min (I think it was 40kg)

Accessory 2
Z Press: 30x12x2, 32.5x12

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Another really good day. The actual programming was Jerk 1-1-1-1-1, Push Press 5-5-5-5, OHP 10-10-10. But I chose this option because that would do a number on my tennis elbow. A little rest and it should be fine to do anything.

Loved all the lifting. Minor rerack fail on the Z Press. I am becoming a fan of them. It is the strictest of strict presses and you have to keep your core tight.

Crossfit Linchpin - D27

Main - Part 1
For quality: 10 single leg Box Jumps per leg, pick height

24 inches (quite easy)

Main - Part 2
Every 30s for 20 minutes: 1 Hang Squat Clean

60x5, 62.5x15, 65x17, 67.5x3

Accessory 1
AMRAP 4: Weighted Box Steps, pick height, pick load

65 reps - 20", 17.5kg DB (way too light, should have used 2x17.5s)

Accessory 2
Glute Ham Raises: 3x10

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So fun and so pleased with today. Cleans felt good. Slight tennis elbow, but nothing too bad. It was barbell cardio.

I went way too light with the step ups, idk why. I did a set of 40 and then 25. It was meant to be single leg work, so going this light was silly, but we learn.

GHRs were the big win. I've actually been toying with the idea of buying a GHD machine because I keep reading how great it is to target hamstrings with GHRs and the posterior chain with hip extensions/back extensions. I've read how it's great for lower back pain. Anyway, I fashioned a DIY GHR by securing my feet against a barbell, using an abmat for my knees and a medicine ball for support. I actually felt my hamstrings isolated, which is nice.