Road to the 2027 Crossfit Games

Crossfit

Strength
Front Squats: 5x3@80%, followed by 4 medium-high box jumps (every 2 minutes!!!!!!)

95x3x5, 4 box jumps at 30 inches

Metcon
3 sets
5:00 AMRAP
3 Strict Handstand Push Ups
6 Burpee Over Dumbbells
9 Dumbbell Squats, 2x15kgs

-rest 2:00 between sets-

9+2 - 4, 3, 2+2

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5x3 at 80%, followed by 4 box jumps, every 2 minutes is irresponsible programming. And we had only 5 minutes to go from the bar to 80%. I did it at 75% and it felt rushed and too high RPE and cardio. I shouldn't have to scale a strength portion in class.

The metcon was brutal. I probably should have done 2 strict HSPU per round and then I would have kept the intensity high. But it was hot and I welcomed doing only 2 and a bit rounds in the 3rd set due to staring at the wall.

Crossfit Linchpin - D56

Main
10 rounds, each round for time, of:
1 Seated Legless Rope Climb, 15 ft
12 Air Bike Calories

Go every 4 mins.

7:20 - 42, 40, 45, 47, 50, 45, 42, 42, 45, 43 (6 strict pull-ups for 5 rounds, 4 strict pull-ups for 5 rounds)

Accessory 1
Chest to bar pull-ups: 3 sets at 80%, rest 2 minutes

8, 2, 9

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Phew, what a gruelling day. Proper hard intervals. 50 strict pull-ups thrown in. I knew 6 would be a challenge and 5 would be fine, so I made a deal to start at 6 and lower it if needed after 5 rounds. The pull-up sub was meant to be unbroken, since you can't really break up a rope climb. I can easily do 10x6 strict pull-ups every 4 minutes, but the all-out bike sprints change it completely.

I started out a bit hot. Bike RPM was 85, then 90, then 85, then kept it at around 82 the rest of the way in.

I practiced chest to bars and there was a lot of flailing. HOWEVER, I was shattered and I still managed to get 9 unbroken. And I kind of know what I need to do.

Morning - Run

20 minutes - 3.2km, ave HR 158, easy pace

Evening - Weightlifting

EMOM 5:
3 Hang Power Snatches - 35, 37.5, 37.5, 40, 40

- rest 5 minutes

EMOM 5:
2 Power Snatches: 47.5, 47.5, 50, 50, 50

- rest 5 minutes

EMOM 5:
1 Snatch: 52.5, 55, 55, 57.5, 57.5

Extra Snatches: 60, 62.5, 65, 67.5!!

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What a day. I am still sending videos to my weightlifting coach and he said last time that my weight is too far back at setup. Boom. It fixed everything. I knew my snatches hadn't disappeared overnight and that it was one small fix. I was catching it below parallel again and 67.5 kind of felt easy? And that was after all those reps and it was HOT. I sense 75 soon.

There were some accessories that I didn't do because I did those extra snatches. One was a 30 second hang, straight into 7 strict pull-ups, straight into a 30 second hang. Our coach said it was really hard and I jumped straight into it 10 seconds after my 67.5 and did it pretty easily.

Crossfit Linchpin - D57

Mix of Main and Wildcard
3 rounds of: (for distance)
Row, 6 mins
60 Air Squats
20 Ring Rows
30 V-Ups

4328m - 1443, 1441, 1444 (2:04.9, 2:05, 2:04.7)

Entire thing took 43:31

Accessory 1
DB Pull Overs: 17.5x12x4

Accessory 2
L-Sit: Accumulate 2 minutes

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LOVED this format. The instructions were to send the three 6 minute intervals and take your time to do the rest. I thought 2:05 would be a decent enough pace for it, as I haven't rowed all that much. The first interval felt hard, but I wasn't too out of breath. I just need more time on the rower. I actually gave up in the middle of the second interval and told myself I would do 2:07. But then I did the last minute around 1:59 to get back on track. It was nice to hold 2:05 more than 30 minutes in.

Air squats were 4x15. Ring rows were meant to be unbroken and tough and were. V-ups were 5x6.

Snatches are looking much better from your earlier ones, imo. Solid work.

Crossfit Linchpin - D58

Main - Mix of Main and Wildcard
For time:
30 Double Kettlebell Clean & Jerks, 24kg
Rest 3 mins
30 Strict Ring Dips
Rest 3 mins
Handstand Walk, 30 m

21:20 - 20kg KBs, 12 wall walks instead of HSW (4:22, 6:44, 4:12)

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

Accessory 2
For time:
100 Double Unders
80 Double Unders
60 Double Unders
40 Double Unders
20 Double Unders

(sets must be unbroken)

3:05 (did 50/40/30/20/10)

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Another super fun day. I did the first part kind of for time. I went at 85% for the clean and jerks. 3x6 and 3x4. I could have used the 24s, but it is such an awkward movement and I was doing it after ages.

I took my time with the ring dips and did 3x5, 4, 3, 3. I went nice and slow and deep.

The double under accessory was pretty cool. I started out going for 65/52/39/26/13. I tripped once and 15 and once at 37 on the first set and then stopped my watch and started over going for 50/40/30/20/10. I then didn't trip at all.

So much pushing and shoulders today!

Next week is elite and I am really looking forward to it. A benchmark workout, a 10k run, a short and sharp gymnastics workout, a strength and conditioning not for time day, and a weightlifting day. This includes deadlifts, benching, lots of pulling, single leg work, carries, core work, etc etc. Most weeks are like this, but this week just excites me.

Thanks! It's crazy how a little tweak at setup changes everything. I want a PR soon.

Crossfit Linchpin - D59

Main - Diane
21-15-9 reps of:
Deadlift, 102 kg
Handstand Push Up

9:40 - 45 seconds slower than January :(

Accessory 1
DB Box Step ups: 14, 12, 12, 12 (2x22.5kg DBs, 20 inch box)

Accessory 2
DB Overhead Carry: 20sx40mx3

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A bad start to the week. I did Diane in January coming back from an illness. I thought sub 8 would be a decent goal. I usually pace everything and am quite sensible, but decided to just send the deadlifts and see what happens, since I get rest between HSPU sets anyway. I did the deadlifts in 8-7-6 in about 1:15 and the HSPU in 6-5-5-5. I knew I was cooked here because the HSPU were harder than they should have been. Round times were 3:31, 3:48, and 2:20. Deadlifts were then 9-6 and 9. HSPU were 4-4-4-3 and 4-3-2.

I might need to go back to smarter pacing. Perhaps being very out of breath before a technical movement isn't great. It was also VERY hot. I am not too disheartened, since this is mostly a HSPU test. I did worse at Murph as well so perhaps my pushing strength is down. There's a bench test soon, so let's see.

Tomorrow is a 10k run on the hottest day of the year. I might swap the days around.

Crossfit Linchpin - D60

Main
5 rounds for quality of:
7 Weighted Strict Pull-ups, pick load
Jump Rope, 1:15
20 Bulgarian Split Squats, pick load
L-Sit Hold, 20 secs

15kg strict pull-ups, 120 single unders per round, 2x12.5kg DBs for the split squats

Accessory 1
Pull-up Bar Hang: Accumulate 3 minutes (only did 2 as grip was gone and short on time)

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

What an elite day. The main bit probably took me 42 minutes or so. The first round of pull-ups were unbroken and then 4+3 throughout. I think I could maybe do 9 at 15kg, which is kind of nice.

I switched the 10k run to tomorrow because today is the hottest day of the year. I hope my calves (after all the skipping) hold up. And I hope there's no DOMS from the split squats.

Crossfit Linchpin - D61

Main
For time: (or not)
10k run

1:02:57, easy pace, ave HR 163

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LOVED today. I really tried hard to go slow as it was meant to be easy and I did. The last 5k was still quite a bit faster as it was quite an easy pace and I sped up. I'd like a 24.xx 5k soon.

Training is just so, so, so fun when the programming is so varied, while being intelligent and hitting everything. It's fun trying to get better at long runs, sprints, heavy squats, weightlifting, muscle ups, etc.

I bumped into my dog on his dog walk half way through and had to change direction before he saw me and started following me! The weather was amazing - 22, overcast, and rainy. Yesterday was the hottest day of the year - 34 and miserable. I'm glad I switched the days up.

Crossfit Linchpin - D62

Main
21-15-9:
Pull-up
Burpee

4:35

Accessory 1
Bench Press: 50x12x4

Accessory 2
DB Row: 22.5sx12x4

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

Phew. I was both looking forward to and dreading today. I wanted to go sub 5 and wanted to go for broke and see what happens. It turns out I ended up giving it too much respect and never really fell apart. I wanted to do 6/5/5/5 for pull-ups but ended up doing 11/6/4, then 10/3/2, then 6/3. Burpees were all at the same speed and there was very little rest between pull up sets. When this comes up again, I'm going to go unbroken on the set of 21 pull ups and then just see what happens. Round times were 2:08, 1:34, and 0:54.

I'm really happy with my time. It's one of my better percentiles and I think there's room for improvement.

My forearms were absolutely gone and benching felt so hard. The last set was RPE 10.

Weightlifting and Crossfit Linchpin - D63

1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch: 40, 45, 45, 50, 50

Power Snatch: 50x4x2, 52.5x4x3

GHD Hip Extension: 10x15x3 (DIY one)

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Meh, today at Linchpin was Power Snatch: 4-4-4-4-4. There was a new coach, so I started the weightlifting class. She ran the class fine, but didn't really coach anything. I then did the Linchpin main bit, but it was too much volume - 10 sets of 3-4 snatches. Anyway, they felt good enough.

Crossfit Linchpin - D64 (Monthly Test

Main - Part 1
Bench Press: 1RM

90, 95f

Main - Part 2
4 rounds for time of:
Row, 500 m
12 Bench Press, 70kg

15:15 - 60kg

[U]Accessory 1/U]
DB Fly: 10sx12x3

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

Weird day. I didn't really give much thought or respect to today as I wasn't sure if I would have a spotter. It turns out one of my friends was hanging around after his class and I did. But I still rushed everything so he could spot me before he left. My PR was 96 and 95 went like 90% of the way up. I was fighting for maybe 5-7 seconds (felt like an eternity) and then got stuck. I've not really done much heavy benching, so I feel like I forgot all my cues. I think I'm stronger than before and could probably hit 97 if I had more time and braced properly.

Having said that, the metcon went far better than I thought. Instructions were to go at 60% if 70kg was too heavy. I went higher than that and did the sets in 8/4 for 3 rounds and 5/3/2/2 for the last round. It felt so light! Round times were 3:34, 3:51, 3:33, and 4:16. I actually started rowing faster and the 3rd round was at 1:55.

I'd like to hit 100 and do this in sub 16 with 65kg in 6 months. I think it's doable.

Crossfit

Gymnastics
Every 90s for 5 rounds:
10s Handstand Hold + 3 Strict Handstand Pushups

Metcon
For time: (20 minute cap)
800m Run
-into-
5 Rounds:
15 Toes to Bar
3 Wall Walks
-into-
800m Run

19:37

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

It was really fun to do a class. I thought I would probably get capped in this metcon, but just finish it anyway since I would be somewhere in the middle of the 800m run. I actually easily finished under the cap. And the reason for that was wall walks!! They just felt so easy with that volume and under that fatigue. I think doing all these L-sits, and carries, and what not has made them super sturdy.

Toes to bar were 6/5/4 for 2 rounds, 15 singles for the last round and who knows what for rounds 3 and 4. Round times were 1:37, 1:48, 2:18, 2:44, 2:50. 800m runs were 3:42 and 4:34. I actually had to walk 2 or 3 times in the last run because my core was just lit. So pleased to finish this one though.

Crossfit Linchpin - D65

Extra
Front Squat: 85x8x3

Main
5 rounds for time (or not) of:
6 Ring Muscle-ups
Walking Lunge, 30 m
Air Bike, 2000 m

37:39 - not for time, echo bike

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I'm doing a fun competition on Saturday, so I added in squats on a day I would have missed. It made it a LONG day, with cycling to and from there and warming up. Squats felt fine.

30 ring muscle ups is the most I've done in a day. I was nervous going into it that I would hit a wall, but I did one every 20-25s and stuck with it through the 5 rounds. Going at a nice and easy pace let me figure out some technique things as well - aggressive hip pop and head through earlier. Super fun. Round times were 7:06, 7:41, 7:29, 7:37, and 7:45. My 3rd and 4th rounds were quicker because I figured out those little technique things.

Crossfit Linchpin - D66

Main - Part 1
20 Box Jumps, pick height - 33 inches

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

50x4
52.5x3
55x2
57.5

Main - Part 3
Every minute for 10 minutes: 1 Hang Squat Snatch

50x7
52.5x2
55

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I have a fun team competition tomorrow, so wanted to take today light. I failed. My plan was to stay at 50 for the power snatches and work up to a heavyish single for the hang snatches. I couldn't resist and went up. Then I was a bit wiped out, achey, and the hang snatches suffered. But technique felt good overall!

12/7 - Rowbots Competition

Teams of 4 - 2M and 2F

Workout 1
AMRAP 10:
3 Work, 1 Rest

25 Squats
25 Push Press
25 Clusters

1 20kg DB, 1 15kg DB, 1 12.5kg DB

Workout 2
Split into sub teams of 2, swap over at 5 minutes

Team 1 - Max Distance Row for 5 minutes
Team 2 - Max Burpees (you go, I go)

Workout 3
Relay - Each athlete does:
12 Double KB Squats
6 Double KB Push Press
20m Farmers Carry
4 Double KB Thrusters
Run to finish line

2x20kg for men, 2x12.5kg for women

Workout 4
2000m ski erg for time

Other 3 must be in either a wall sit or a plank

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This was on Saturday. I went with a couple of friends from my gym and one of their friends visiting. The visiting friend was an absolute beast. She would easily be the best in our gym. The first workout was fine. We had a pretty good strategy. Men did the 20kg, women did the 12.5kg and we shared the 15kg. We got 2+60.

The second workout was pretty brutal as it was only 10 minutes after workout 1. I was wrecked after this. We got 250 burpees and I have no idea how many meters.

We then had an hour. The 3rd workout was a bit silly. The weights were too light I just did my part as fast as I could cycle the reps.

The 4th destroyed me. The judge said the fastest was 6:49 and the second fastest was 7:33. I started skiing with 300m to go and I knew it was touch and go to beat 7:33. We certainly couldn't afford a transition. So I gave it absolutely 100% and we finished in 7:32.5. Heroic. But I was done.

There was 20 teams or so and they said the top 3 would make the final. We got 2nd! I was ruined though and the final was one of the worst things I have done, with everyone watching.

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

Final

sub team A does a 1000m row, while sub team B does a 1000m ski
-then-
15 synchro KB swings (sub team A) 20kg, 12.5kg
15 synchro KB swings (sub team B) 20kg, 12.5kg
-then
sub team A does a 500m row, sub team B does a 500m ski
-then-
15 synchro thrusters (sub team A) 20kg, 12.5kg
15 syncrho thrusters (sub team B) 20kg, 12.5kg

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

It was quite a dumb workout because the rower was way faster than the ski erg. It was a different model, while the ski erg was a C2. Luckily, I was on the rower and I could ease up a bit. We ended up getting 3rd. Boo. I nearly threw up after. I had a huge pizza and all was good. We got an amazing goody bag each.

Crossfit and Crossfit Linchpin - D67

Strength
Deadlift: 135x2, 140x2x2 (3 broad jumps after each set)

Accessory 1
L-Sit: Accumulate 2 minutes

Accessory 2
GHD Hip Extensions: 12.5x15x3 (rigged GHD)

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Linchpin was 7x1 deadlifts, so I thought I would just do the class instead which had deadlifts. But I was in no mood to do the metcon after. I'm still a bit tired from the competition. So I just did the LP accessories instead. 140 didn't really feel too heavy.

Crossfit Linchpin - D68

Main
For time:
3 rounds of:
15 Push Press, 43kg
15 Wall Balls

-- then --
Rest 5 mins
-- then --

3 rounds of:
15 Wall Balls
15 Pull-ups

17:14 - 5:46 and 6:28

Accessory 1
Tempo Strict Pull-ups: Accumulate 10 reps (5 seconds up, 5 seconds at top, 5 seconds down)

Accessory 1
Single Arm DB Press: 17.5x12x2, 15x12 (per arm)

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

I overestimated my ability to recover after the competition. There are no aches are anything, but I just feel off that much intense cardio in one day. I knew I wasn't feeling it during the warmup, but didn't pivot. I did the first round of the first part in 1:20, then fell apart. Push presses were unbroken, then 9/6, then 6/5/4.

Another heroic effort by me to even start the second part. I very nearly quit after 2 rounds, then just did the last one slowly. I am not sure what I accomplished today.

Tomorrow is meant to be 10x1 minute, 3 minutes off on the bike. I'll skip it. I will do 2 easier days this week and then should be back to normal.

Crossfit

Strength
Front Squat: 105x2, 107.5x2, 110x2 (4 30" box jumps after every set)

Metcon
AMRAP 15:
10 Dumbbell Bench Press, 22.5s
10 Strict Toes to Bar
40 Double Unders

5+8

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Cool. Going to jump into classes this week, then back to regular programming next week. Bench presses unbroken for 3 rounds, then 2 sets.

Crossfit

Weightlifting
1 Snatch Pull + 1 Snatch: 52.5, 55, 57.5, 60, 62.5

Metcon
11-9-7-5: (12 minute cap)
Power Snatch, 60kg
Bar Muscle Ups

11:58 - 47.5kg

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SO FUN. Everything went incredible. Snatches felt so, so good. I am comfortably hitting multiple reps above 60 now.

This metcon is goated. Heavy weightlifting and higher skill gymnastics. Snatches were 4/3/4, 3/3/3, 4/3, 5. BMUs were 5/3/3, 5/2/2, 3/2/2, 5. I really had to hustle to sneak in under the time cap. I am not sure how I did that last set of 5 BMU, but very pleased to do it. Round times were 3:25, 3:45, 3:17, and 1:31!

Row

10k row - 46:57, 2:20.8, 19spm, ave HR 156

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The day I had sort of missed from Linchpin was a 45 minute AMRAP of a 800m run and strict L-sit pull-ups. I did a lot of pulling and pushing in the last 2 days, so I thought I would go for a 45 minute run. I woke up to a thunderstorm, so a row it was. It was easy pace. The worst thing about this was my butt aching.

Crossfit Linchpin - D69

Main
9 rounds for time: (or not)
12 Dumbbell Snatches, 22.5kg
Run, 100m
8 Box Jumps, 24 in
6 Toes-to-bars

27:48 - not really for time, 125m ski erg instead of run

Accessory 1
Farmers Carry: 64kgx80mx3 (2 min rest)

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

Cool. I've had a couple of bad night's sleep and wasn't really feeling it today. I'm pleased to get this in though. Everything was unbroken. I did the first 3 movements without a break, then rested before and after the toes to bar. Something clicked again. These not for time workouts really help with technique. My kip is pretty decent now, but is flimsy when I toes to bar. So tighter kip and they feel so much more solid.

Farmers carries are such a big improvement from a few years ago.

Crossfit Linchpin - D70

Extra
Push Press: 85 (RPE 9)

Main
21-15-9:
Push Press, 65%
Chest-to-bar Pull-up

9:33 - 50kg push press (under 60%)

Accessory 1
Chin Over Bar Hold: 4x15 seconds

Accessory 2
DB Lateral Raises: 5sx12x2, 7.5sx12
DB Front Raises: 7.5sx12x3
DB Bent Over Raises: 5sx12x3

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More fun, although I was dreading it. Pat always says that you can work up to a heavy single on days like this where is percentage based work and a short metcon. It made sense today. My PR was 87.5, but an RPE 9 rep at 85 seemed fine. I kept plotting out this metcon and there is just no way I could finish under 9 minutes (the recommeded time) at 55kg. So 50 it was.

Push presses were 6/5/5/5, 9/6, 5/4. Chest to bars were 4/4/4/3/3/3, then lots of 3s and I can't be bothered to go back and count.

I am going to commit to working on chest to bars until they are good now. My strict pull ups are relatively really good. My weighted pull up of 41kg was the best in the gym that day. I've figured out kipping pull ups and bar muscle ups, but not chest to bars. There are usually 2 pulling days in a week (usually one strict and one kipping), and I am going to modify one of them to chest to bars until I can fix them. My first cue for next time is just a tighter kip.

Weightlifting and Crossfit Linchpin - D71

3 High Hang Muscle Snatch + 3 Position Snatch Balance: 30, 30, 30, 30

2 Power Snatch (first in quarter squat, second at parallel) - 40, 45, 45, 47.5

2 Snatch (one at parallel, one at full depth) - 50, 52.5, 55, 57.5

Front Squat: 75x10x4

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Again, such a good snatch day. I am comfortably hitting doubles close to 60 now. I want 75 soon.

Crossfit

Weightlifting
Squat Clean + Push Jerk: 80, 82.5, 85, 85 (every 2 minutes)

Metcon
For time: (15 minute cap)
5 Rounds:
15 Calorie Row
10 Chest to Bar Pull Ups
-into-
15 Power Cleans, 85kg

12:10 - 8 chest to bars, 75kg

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

Outstanding day. Clean and jerks felt pretty solid. I am more pleased about the metcon though. I was worried about 50 chest to bars, so ended up scaling to 8 and also scaling the weight, incase I didn't have much time left. But I did the first 4 sets unbroken!!!! And then 4+2+2. I feel like my gymnastics is really starting to get going again after a bit of a lull. I finished the first bit in 8:35, which shocked me. I was aiming for 10-12 minutes. 15 singles for the power cleans. I wonder if I could have snuck in under the time cap doing this Rx. I give it a 25% chance.