Road to the 2027 Crossfit Games

Crossfit

Strength
Sled Pull: Upto 95kg x 15m

Metcon
Teams of 2
5 rounds each (1:1)
12 Calorie Ski
12 Sandbag Lunges
12 Lateral Burpees Over Sandbag

9 of each, 13:20 ish

Extra
EMOM 5: 6 chest to bars

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Cool

Weightlifting

Power Snatch: 45-60
Power Clean and Jerk: 60-85

Front Squat: 85x5

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Back showed up a bit, so stopped the squats. It might have been the 90 minutes of tennis in the morning, followed by a 60 minutes of weightlifting. Nice to be back weightlifting again

Crossfit

Gymnastics
EMOM 9:
1: 8 Toes to Bar
2: 8 Knee Raises
3: 10 Anchored Seated Toes to Bar Compressions

Metcon - 13.5
AMRAP 4 minutes: (extendable)
15 Thrusters, 45kg
15 Chest-To-Bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
(and so on)

52 reps

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Wanted to test where I am, and am a little disappointed. Thursters 9/6, chest to bars 7/4/2/2 and then 2s and 1s. I had a really high bar, which cost me a lot of time. If I were to redo this, I would do quick singles in chest to bars and have no doubt I can get to 2 rounds +

Open Gym

Bench Press: 70x6x5
Front Squat: 90x5

5 rounds:
15 Ring Rows
15 Push ups
40m Farmer's Carry, 64kg

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Cool

Crossfit

Strength
Deadlift: 100x5x4

Metcon
30 Toes to Bar
30 Back Squats, 42.5kg
30 Burpees

-Rest 1:00-

20 Toes to Bar
20 Front Squats, 52.5kg
20 Burpee to Bar

-Rest 1:00-

10 Toes to Bar
10 Overhead Squats, 60kg
10 Bar Facing Burpees

17:50 - 52.5kg OHS for 5, 40 for 5

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Being careful with my back. Ruined by the metcon.

Crossfit

Weightlifting/U]
EMOM 8: 3 Power Cleans and Push Jerks

60 throughout

[U]Metcon
AMRAP 12:
15 Kettlebell Swings (American), 24kg
15 Stick Sit Ups
15 Box Jumps, 24"

5+15

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Double cardio. Did pretty well in the metcon.

Crossfit

Strength
OHP: 45x5x2, 47.5x5x2

Metcon - 18.4/20.3 with a bigger time cap
21-15-9:
Deadlifts, 102.5kg
Handstand Push Ups
-into-
21-15-9
Deadlifts, 142.5kg
15m Handstand Walk after each set of Deadlifts

15:59 - 70kg deadlifts throughout, 4 wall walks instead of HSW

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Cool. We lost the baby, so it's been a tough few days. Happy to just go in and do something. Back feels 99%, but still was careful with 90 deadlifts. Was very tempted to do the first bit Rx as I've done Diane/18.4 a few times, but was sensible.

Crossfit

Metcon
Teams of 2:
4 Rounds
400m Run together
25 Strict Pull Ups (shared)
50 Bench Press, 60kg (shared)

24:45 - 45kg bench

Extra
Front Squat: 90x3x3

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Cool, 50 strict pull ups and 100 bench presses. Nice pump. I'm losing motivation to log as I'm only doing crossfit now to avoid losing years of gains. All my exercise fun is now tennis.

hmmm...will you be able to generate the requisite froth for the Open?

Crossfit

Weightlifting
10 minute EMOM: 2 Power Snatches + 2 Overhead Squats

42.5

Metcon
400m Run
50 Wall Balls, 9kg
50 V-Ups
50 Wall Balls, 9kg
400m Run

11:52

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Cool

Yup, definitely. I am very curious to see how I do. Fran this Friday, so that will give me a clue as well.

Crossfit

Strength
Deadlift: 110x4, 115x4, 120x4x2

Metcon
3 sets:
2 Rounds:
10 Toes to Bar
2 Wall Walks
10 Hang Power Snatches, 35kg
-rest 2:00 between sets-

13:28

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Cool. Did well in the metcon again although I blew up a little. 2:30, 3:00, 4:00 were my round times ish

Crossfit

Strength
Front Squat: 80x4x4 (went super light, see below)

Metcon - Fran
21-15-9
Thrusters, 42.5kg
Pullups

5:38 (1:46 PR vs 4 years ago!!!)

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Crushed it. Wanted to go into today well rested, but played some tennis last evening and was not quite 100%. But I NEEDED to go sub 6 and stuck to my game plan despite all the temptations to go out hot. Thrusters 8/7/6, 6/5/4, 5/4. Pull ups 6/5/5/5, 5/3/3/2/2, 5/2/2. Very quick breaks. Pull ups were a non factor, it's all about the thrusters.

So happy with today.

Crossfit

Strength
Deadlift: 125x3x2, 130x3x2

Metcon
4 Sets:
20 Wall Balls, 9kg
10 Box Jump Overs, 24"
10 Wall Balls, 9kg
5 Box Jump Overs, 24"

-rest 2:00 between sets-

12:28 - 1:21, 1:26, 1:39, 2:07

Extra
Bench Press: 70x3, 75x3x2, 77.5x3, 80x3

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Deadlifts were easy. My back is 100%. The metcon looked easy on paper and then in the 3rd and 4th sets, it was the first time in my life I've felt my quads in a metcon. I thought I would fail a box jump.

Bench was promising. I need to attempt 100.

Gym

Bench Press: 60x10x4
Front Squat: 80x5x4
Leg Curl: 5 sets
Lat Pulldown: 5 sets

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On holiday, got this done

Gym

Bench Press: 70x5x4, 70XAMRAP=10

Leg Curl: 5x12
Leg Extension: 5x12
Lat Pulldown: 5x12

5 min AMRAP:
10 Push ups
10 Curls

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Cool. Also did a pseudo crossfit session 3 days ago. Tennis and swimming for cardio

Gym

Leg Press: 5x12
Chest Press: 5x10
Leg Curl: 5x12
Lat Pulldown: 5x12

AMRAP 10:
15 Curls
15 Push ups

6+20

Weightlifting and Extras

3 Muscle Snatch + 3 Snatch Drops: 35, 35, 35
3 Position Snatch: 40, 42.5, 45, 47.5, 50

EMOM 10:
1 - 30 second row at 1:55
2 - 4 bar muscle ups

- rest 5 minutes -

EMOM 10:
1 - 40 double unders
2 - strict handstand push ups (5,4,4,4,4)

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Cool. Snatches felt great. BMUs felt great. SHSPU felt great.

I'm back after 10 days at an amazing resort. I swam 6-7 times for 20-50 minutes, played tennis 5 times, went to the gym 3 times and did one crossfit session. Might be back fitter than ever.

Crossfit

Weightlifting
EMOM 10: 1 Squat Clean and Jerk

70 throughout

Metcon
AMRAP 7:
50 cal assault bike
Max Clean and Jerks, 60kg

24 reps - 50kg

Extra
4 rounds:
10 ring rows
12 hammer curls

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Cool. Did 8x3 for the clean and jerks.

Crossfit

Strength
Front Squat: 95x3x4

Metcon
For time:
27-21-15-9
Wall Balls
Row Calories

7:16

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My body feels so good after a week of machines and no barbell. I might need to join a gym. Crushed the metcon. Wall balls unbroken

Crossfit

Strength
OHP: 52.5x3x4

Metcon
EMOM 14:
1: 200m Run
2: 10 Bench Press, 70kg

50kg

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Cool. Lots of pressing. Bench unbroken for 4 rounds, then 6/4, then 4/3/3, then 4/2/2/2.

my joints are way way better from dumbbells vs barbells too. obvs there's no substitute for bb if you need to lift very heavy but it's been surprising to me how much it's made a difference

Crossfit

Strength
Deadlift: 110x3x4

Metcon - 23.3

AMRAP 6:
5 wall walks
50 double-unders
15 snatches, 42.5kg
5 wall walks
50 double-unders
12 snatches, 61kg

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: (irrelevant)

127 reps - (PR by 2 reps!)

Extra
5 rounds:
8 Ring Rows with a pause at top
20 Curls, 5kg DBs

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Amazing day! A 2 rep PR doesn't sound like much, but it's huge. Last time I got to the snatches with 5 seconds left and it was a 100% effort to get there. Today, I got there with 50 seconds left and it was paced. I did 2 ugly snatches, but think I could get 3-5 if I was well rested (had a double session yesterday with tennis 12 hours earlier). 3rd training day in a row as well.

First snatches 6/5/4. Double unders 20/15/15.

Yeah, it's hard to know how much my lifts will suffer. But I may go once a week for a while and see what happens. I know I struggle to isolate my hamstrings and lower back with equipment at my crossfit gym, so that will immediately be a big bonus.

Open Gym

Bench Press: 70x5x4, 70xAMRAP=12 (rep PR!)
Barbell Row: 50x8, 55x8x4
Bulgarian Split Squat: 45x8, 50x8x2 (per leg)
Chest Supported DB Row: 17.5x12x4
Ring Hamstring Curls: 4x12

EMOM 10:
1 - 20 Curls, 5kg DBs
2 - 15 Push ups

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ChatGPT inspired. Pretty cool.