Road to the 2027 Crossfit Games

Crossfit Linchpin - D92

Main
Deadlift: 3-3-3-3-3

130x3, 132.5x3, 135x3, 137.5x3, 140x3

Accessory 1
Single Leg DB Deadlift: 15x12x4 (per leg)

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I got a bit carried away with the weights, but my body seems to have held up fine. Having a day with only deadlifts meant I could take my time and really focus on it. 140x3 was still pretty easy, but it was still a lot of volume at those weights for me.

Crossfit Linchpin - D94

Main
Every 4 minutes for 20 minutes: 5 hang squat cleans

70, 70, 70, 70, 70

Accessory 1
Front Squat: 3-2-1

90x3, 100x2, 110

Accessory 2
DB Upright Row: 12.5x12x4 (alternating)

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Fun day with some barbell cardio. 70 was easy enough, should have probably done 75. But cleans do flare up my tennis elbow so I kept it sensible and no pain at all. Squats were a struggle after all that, but still solid.

Crossfit Linchpin - D95

Main
For time:
50 Burpee Pull-ups
- Rest 5 minutes -
50 Burpee Box Jump Overs, 24"
- Rest 5 minutes -
50 Bar Facing Burpees

5:56, 5:33, 4:38

Accessory 1
Bench Press: 55x12x2, 55x10, 55x8

Accessory 2
Single Arm DB Row: 25x10x4 (per arm)

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If only I had written out the workout like how I have above. It's logged as 3 separate workouts on the app with different leaderboards and that trapped me. Each one was a 100% effort by me and I paid the price in the second and third rounds. My percentiles gradually got worse. It really was true suffering. I had to kip for the last 20 or so. All the burpees became grief burpees where I was praying on the floor every rep.

I am not even sure how I got through all the accessories and cycled home. Wrecked. But still fun, and I'm proud of myself for not jumping into class and avoiding this.

Crossfit Linchpin - D96

Main
20 minute AMRAP:
Run, 200m
Farmer Carry, 50m, pick load
10 V-ups

8+250 - 22.5kg DBs

Accessory 1
Run: 3x200m, 2 minutes rest

1:51 - 36.2, 37.6, 37.2

Accessory 2
L-Sit Hold: Accumulate 2 minutes

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So fun. I did this in the front yard and got some stares walking up and down with the DBs. Brutal interval day yesterday with pushing and pulling, easy day today with core and carries. I nearly skipped the optional sprints, but I was warm and 3 seemed like a perfect number to loosen the legs. Snatches tomorrow.

Crossfit Linchpin - D97

Main - Part 1
Every 3 minutes for 21 minutes: 3 Power Snatches

40, 45, 47.5, 50, 52.5, 55, 57.5

Main - Part 2
Every 2 minutes for 20 minutes: 1 Hang Squat Snatch

50 throughout

Accessory 1
Bulgarian Split Squat: 15sx12x4 (per leg)

Accessory 2
Z Press: 30x12x3 (2x15kg DBs)

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That's simply too much snatching volume for my tennis elbow. I had a plan to start light with the power snatches and stay somewhat light, but I couldn't help myself. And then I paid for it during the second part when my tennis elbow flared up. Lesson learned. I just need to be sensible and know my limitations. Perhaps, just do 1 part next time.

Snatches actually felt fine.

Crossfit Linchpin - D98

Main
For time (or not): 10k row

45:33 - 2:16.6, 19spm (easy pace)

Accessory 1
Any Skill Work: 10 minutes

Hammer Curl: 7.5s - 75 reps (myo reps ish)

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So fun. Doing everything makes nothing boring. I look forward to long rows, runs, 1 rep maxes, sprint metcons, long metcons, etc, because it comes up just the perfect amount to get that itch to do it more. I've not been injured in such a long time because I'm not pounding my feet on the pavement km after km, or deadlifting every week. And I'm getting better at everything. My cardio, strength, and gymnastics is at its peak and I'm turning 39 next month. How long can I outrun father time?

Today's 10k pace is pretty close to my all time best easy pace during the depths of covid when I was rowing 250km a month. I think I was at 2:13 or something then. Pretty cool.

Crossfit Linchpin - D99

Main
9-8-7-6 reps, for time of:
Front Squat, 60% 1RM
Push Jerk, 60% 1RM

- rest 5-10 minutes -

5 rounds for time of:
5 Bar Muscle-ups
15 Echo Bike Calories

12:26, 11:47 - 75kg front squats, 60kg push jerks, 10 minutes rest

Accessory 1
DB Front Rack Walking Lunge: 15sx20x3

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Phew, that was a lot. The first part ruined me. I went kind of for time, but not close to all out. The jerks had me more out of breath than the squats. All rounds were unbroken except for the round of 7 jerks.

I had visions of doing the second part in 8-9 minutes, but was just so ruined even after 10 minutes rest. BMU were still unbroken and super easy though! Being so tired made me pop my hips even more and that's a great reminder to do it when fresh. More technique gains! Bike was so slow.

did you give up your plan to Snatch 1x per week?

Crossfit

Gymnastics
EMOM 8:
1 - Ring Muscle Ups
2 - 30s Banded Lat Pull downs

RMUs - 4/4/3/3

Metcon
For time:
10 Box Jump Overs, 24"
10 Thrusters, 42.5kg
20 V-Ups
10 Box Jump Overs, 24"
10 Thrusters, 42.5kg
20 Bar Facing Burpees
10 Box Jump Overs, 24"
10 Thrusters, 42.5kg
20 V-Ups
10 Box Jump Overs, 24"
10 Thrusters, 42.5kg

8:36

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Really fun. I wanted to do 4 ring muscle ups per round, but failed the 4th rep in the round 3. I think it was because I was trying something out on the way down. The set of 3 in the last round felt easy enough. They are becoming pretty good though!

This metcon is all heart. The reps were low enough that you just needed to power through. I broke up the first 2 sets of thrusters 6/4 and the last 2 were unbroken.

No, that's still the plan. I'm doing my best to squeeze one session a week in when it's not programmed - I've snatched 3 times in 4 weeks since my PR.

Crossfit Linchpin - D100

Main
Run: 3x1 mile, 6 minutes rest

23:00

Mile 1: 7:48, 4:51 pace, max HR 182
Mile 2: 7:40, 4:46 pace, max HR 187
Mile 3: 7:32, 4:41 pace, max HR 190

Accessory 1
L-Sit Hold: Accumulate 2 minutes

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I am LOVING running. I just look forward to most things these days, but running might actually be top. My goal today was to NOT positive split. I did the 1.5 mile monthly test at 4:46 pace, so I thought starting at 4:50 was sensible. That first mile was very easy!! So I then sped it up and it was only true suffering for the last 400m of mile 3. Sub 25 5k is in the bag and I think I might be closer to 24 minutes with very little running.

My 200m/400m repeats are all around 70-75th percentile and my mile repeats are 60-65th percentile. There is a lot of improvement here. I might add in one hour long easy cardio session a week before the Open.

Crossfit

Strength
Front Squat: 95x3, 102.5x2, 110, 97.5x3, 105x2, 112.5

Metcon
2 Sets:
AMRAP 6:
6 Chest to Bar Pull-ups
12 Wall Balls
24 Double Unders

-rest 2:00 between sets-

7+5 - 4+1, 3+4

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Squats felt solid. I thought I paced the first round pretty well, but fell apart anyway. Chest to bars were mostly unbroken, so that's cool.

Front squat looks pretty good. Nice work. Looked like there was slight rounding of the upper back and a touch of butt wink at the bottom, but it looked like you stood up with it fairly easily.

Crossfit Linchpin - D101

Main
Hang Power Clean: 5-3-1-5-3-1-5-3-1

70x5, 75x3, 85
70x5, 75x3, 85
70x5, 75x3, 85

Extra
Banded Curls: 75 reps

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Meh. Going on holiday on Saturday, so I'm doing 5 days in a row. Tennis elbow showed up, everything felt heavy.

Crossfit

Weightlifting
Snatch Balance: 40x2x3
Fake Sotts Press: 20x5x2

Metcon
For time:
21-18-15-12-9
Toes to Bar
7-6-5-4-3
15m Shuttle Run

8:34

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Cool. Last day before holiday and no weights. FPS programming in class, but I couldn't be bothered to workout alone.

Thanks! Yeah, there's always technique work to do

4/10 -
5/10 - 15 min swim, 25 min swim
6/10 - 16 min swim, 25 min swim
7/10 -
8/10 - 43 min swim, 20 min swim
9/10 - 40 min swim, 25 min swim
10/10 - 20 min swim, 45 min tennis
11/10
12/10

1 week in Turkey at a resort. Amazing food, lots of cardio, no weights to give my joints a well earned break.

Crossfit Linchpin - D102

Extra
Front Squat: 80x5, 82.5x5, 85x5

Main
For time (or not):
30 Dumbbell Bulgarian Split Squats, pick load
2 Legless Rope Climbs, 15 ft
Row, 1000 m

33:04 (not for time) - 10kg DBs, 16 strict pull-ups

Accessory 1
DB Pullovers: 20x12x4

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First days back are not fun. I did some squats to ease back into it. I felt a bit faint during the metcon even though I took it easy.

Crossfit Linchpin - D103

Main
Split Jerk: 80, 80, 82.5, 82.5, 82.5
Push Press: 60x5x4
Overhead Press: 40x10x3

Accessory 1
DB Lat Raise: 5sx12x3
DB Front Raise: 5sx12x3
DB Bent Over Raise: 5sx12x3

Accessory 2
L-Sit Hold: Accumulate 2 minutes

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Cool. Weights are way below what I would normally do, but that's normal after a holiday. Tennis elbow seems gone though.

Crossfit

Gymnastics
Ring Muscle Ups: 5, 5, 3 (3-4 minutes rest)

Metcon
3 sets:
12 Calorie Row
6 Bar Muscle Ups
12 Calorie Row
-rest 1:00 between sets-

-rest 3:00 -

3 sets:
12 Calorie Row
6 Burpee Pull Ups
12 Calorie Row
-rest 1:00 between sets-

19:34

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Cool. Muscle ups feel amazing. I only did 3 in the last set of rings to save myself for the metcon. All 3 sets of 6 were unbroken and easy.

Crossfit Linchpin - D104

Main
Run: 6x400m, 3 minutes rest

8:46 - 1:26, 1:27, 1:27, 1:28, 1:29, 1:29

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Amazing. I have no clue where that came from. I was ready with excuses - 9 days of holidays, and I drank a decent amount yesterday. But perhaps the holiday was a good break and all the training means I am fitter. I'll target 1:27 across next time.

Crossfit Linchpin - D105

Extra
Snatch: 50x3x3

Main
5 rounds for time of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
15 Power Snatches, 34 kg

25:51

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It was my first time snatching in 3 weeks, so I did some light triples. It felt okay, but I think i was a bit timid and slow and not explosive.

The metcon might be my worst performance in a long time. I did this in 22:30 4 years ago with 3 strict pull ups instead of 5 fake ones. I was aiming for 20 minutes and the first round took 4:30!!! Let's blame it on the holiday. The 2 rounds of Cindy actually felt fine, but the power snatches took forever.

Crossfit

Metcon
4 sets:
400m Run
-Rest 1:00-
200m Run
-rest 45 seconds-
100m Run

-rest 2:00 between sets-

24:23 (100m runs were shuttle runs inside)

Extra
Strict Pull-ups: 4,3,3,3,3,3,3,4 (every 30 seconds)

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Fun. I'm back to going in the mornings and it's so much better. I'm adding in an hour of tennis a week and an hour of easy cardio from now until the Open.

Crossfit Linchpin - D106

Main - Part 1
Box Jumps: 20 reps (32 inches)

Main - Part 2
Front Squat: 2-3-5-10-2-3-5-10 (same weight across)

87.5kg (+2.5kg vs August)

Ride Home
14.3km

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Cool. Squats felt pretty good, but the last set of 10 was RPE 9.5. It's the first longer ride home since the Open

Crossfit

Gymnastics
Ring Muscle Ups: Max Reps in 2 minutes

9

Metcon
For time:
100 Double Unders
25 Handstand Push Ups
25 Box Jump Overs, 20"
10 Wall Walks
25 Box Jump Overs, 20"
25 Handstand Push Ups
100 Double Unders

17:23

Extra
DB OHP: 15sx15,12,9,8 (2 minutes rest)

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Fun. I crashed and burned with the muscle ups. I did 4, 3, 2 in 80 seconds and then failed a couple. I should easily be able to get 12 with smarter planning.

The metcon was meh. I haven't done handstand pushups in so long and I think I figured it out towards the end of the second set, when they become better. Brace (really should remember this for everything), and really use my legs.

Crossfit Linchpin - D107

Main
10 rounds for time of:
Run, 150 m
10 Deadlifts, 60 kg
Handstand Walk, 5 m

23:50 - not for time, 200m ski, 25m farmers carry with 32kg KBs instead of HSW

Accessory 1
Single Leg DB Deadlift: 17.5x12x4 (per leg)

Accessory 2
L-Sit: Accumulate 2 minutes

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So fun. I changed up the metcon to avoid pressing as yesterday was pressing heavy (in our class)