Road to the 2027 Crossfit Games

Doing 2-4-6 actually feels me with dread. That's like a true 10k race. 40 minutes of suffering, because you simply cannot slow down. Much harder on the lungs.

I truly think it just depends on how much volume a person is used to. For games athletes, a Murph a day with a vest would almost be undertraining. If I did that, you would have to attend a funeral.

Did you go sub 20?

👎

Felt flat from start, 24 minutes. All movements were slow. Got it done

Crossfit/Open Gym

Strength
OHP: 40x12x3
Single Arm "Lat Pulldown" with bands: 3x12

Metcon
3 rounds:
8 minute bike/row
:45 pull-up bar hang

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Last set of OHP was RPE 10. I made up this metcon as I needed something easy after Murph. I've now read in multiple places how hanging from the pull-up bar everyday seems to help tennis elbow and also improve mobility. It is the exact part of my body that seems a lot tighter than usual after not snatching for a while. So that starts today.

Crossfit

Metcon
30 minute AMRAP:
23 burpee box jump overs
44 double unders
22 KB Swings, 24kg

400m run after every 3 rounds

4+17 - 16kg KB

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This was a WOD for a friend/coach who was diagnosed with MS. I think it's pretty poorly designed and you're just doing burpee box jumpovers for 50% of it. But I took it slow and did some fitness which was what was needed after Murph.

Crossfit/Open Gym

Metcon
20 minute EMOM:
Minute 1: 30 seconds Handstand Hold
Minute 2: 8 Single Arm Russian Kettlebell Swings, 16kg
Minute 3: 8 Strict Toes to Bar

Fine

Strength
Front Squat: 70x12x3

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Yesterday's classes got cancelled, so I had an impromptu 2 days off which hardly ever happens. Added some squats today that I missed earlier, which was no fun after everything.

I weighed myself 2 weeks ago and was down 2.5kg. Since then, I have been eating like a madman and feel fat again. The cycle continues.

Crossfit

Weightlifting
Hang Power Cleans: 40x10, 45x10, 50x10, 55x10, 60x10 (every 2 minutes)

Metcon
3 Rounds:
30 Overhead Squats, 42.5kg
24 Calorie Echo Bike
*Every time you break on the Overhead Squats, complete 10 Box Jump Overs (20)

14:34 - 19 cal echo bike, 30kg OHS

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Might be coming down with something. My plan is to ignore it and it just goes away. Hang power cleans felt really, really good. I tried to just drop under as soon as I finished extending to avoid starfishing. 60 felt easy.

I heavily scaled the metcon because I wasn't feeling that great. OHS were 30 unbroken in round 1(!!), then 18/12 for the other 2 rounds.

Crossfit

Accessory
5 minute EMOM: 20 crossovers

Metcon
20:00 AMRAP
20 Calorie Row
20 Deficit Push Ups, 4 inches
20 V-Ups

5+33

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Fun

Crossfit

Strength
Push Press: 70x3, 75x2, 80, 85, 87.5 (PR?)

Metcon
5 Rounds:
21 Kettlebell Swings (American), 24kg
21 Wall Balls, 9kg
42 Crossover Single Unders

17:44 - 20kg, 25 crossovers

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Idk if push press is a PR or not. It was RPE 9 though. I feel like I can do a little over 90. The metcon killed me.

Crossfit

Metcon
For time (14 minute cap):
21-18-15
Dumbbell Bench Press (22.5/15kg)
Chest to Bar Pull Ups
-into-
12-9-6
Dumbbell Bench Press (22.5/15kg)
9-6-3
Bar Muscle Ups

12:44 - 17.5kg DBs, 15-12-9 CTB, 5-3-2 BMU

Accessory
Incline DB Bench Press: 17.5x10x3
Seated Chest Fly: 3x10
DB Curls: 3x12

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Cool. Muscle ups are still there although chest to bars were sloppy. My low hanging fruit over the next 2 months is to lose a bit of weight and do a lot of mobility. I think I'm done with bulking and cutting. I hate being fat. I want to stay somewhat lean and if that means slower strength gains, so be it.

Weightlifting

Snatch: 40x2x2, 45x2x2, 47.5, 50, 50, 50, 50
Clean and Jerk: 70, 70, 70, 70

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Just hitting some singles at 65-70%. I need this to get back into the weightlifting groove. Snatches look fine, but just slow and not snappy

I always found snatch balances and heavyish hang snatches from the hip helped me with speed under the bar.

Crossfit

Strength
Front Squat: 70x10x3 (2 minutes rest)

Metcon
10 Rounds:
1 Power Clean, 92.5kg
4x50ft Shuttle Run
* Each Shuttle Run rep is 25 feet down + 25 feet back

7:55 - 85kg

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SO fun. I went on the lower end of the percentages for squats and that was a much better RPE. The metcon was so, so, so fun. I could have probably done it Rx and got under the 12 minute time cap, but that would defeat the purpose of the workout. My lower back did blow up a little from all the bending down in the shuttle runs.

I actually recorded some weightlifting under fatigue. I am WAY too far forward at setup for power cleans. Good to know and an easy fix.

Yeah, snatch balances are so helpful for me. I do them during every single warm up upto at least 30, and sometimes more.

Crossfit

Strength
Push Press: 55x10x3
DB Row: 22.5x10x3

superset, 2 minutes rest

Metcon
AMRAP 12:
10 Calorie Assault Bike
10 Handstand Push Ups
5-10-15-20…
Box Jumps, 24"

4+4

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Really fun again. The last 2-3 reps of push presses became hard. HSPU are pretty good. First set was unbroken, then 7+3, 6+3+1 and something similar

Crossfit

Gymnastics
Weighted Pull-up: 1 rep max

20, 25, 30, 35f, 35

Metcon
In 3:00 complete:
2 rounds
50ft Single Arm Dumbbell Overhead Walking Lunge, 22.5kg
10 Toes To Bar

*If you complete it within 3 minutes, it unlocks three more minutes. Repeat another 2 rounds, with two additional reps added to the toes to bar. Continue adding three minutes and two toes to bar reps until time catches you. Cap 15:00/5 rounds.
*You don’t have to rest until the three minutes is up to start the next two rounds.

Capped with 6 reps left - 15kg DB, 6-7-8-9-10 toes to bar

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Pretty fun. Weighted pull-up is 5kg under my PR. I'm not sweating strength and gymnastics PRs for now since cardio is my lowest hanging fruit. The metcon was really fun and I scaled it pretty well to get through the entire 15 minutes.

Crossfit

Weightlifting
High Hang Snatch: 5-5-5-5-5

30, 30, 35, 40, 40

Metcon
For time:
100 Double Unders
100 Wall Balls, 9kg
100 Double Unders

11:04

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Snatches felt really good. The high reps and fatigue forced me to get under the bar quicker. I am probably slightly back in my start position and am looping the bar away.

The metcon was death. Something was definitely wrong with me. It took me like 15 minutes to recover. I think it's a combination of my 3rd hard day in a row, hayfever, and movements I am bad at. First set of DUs were actually pretty good and controlled in 1:56. Wall balls in 5:48. Last set of DUs in 3:21

Open Gym

Snatch EMOM: 45x5, 47.5x5, 50x8, 52.5, 55
Front Squat: 80x3, 85x3, 90x3x2, 95x3

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Snatches felt slow. I think something was off with my bar path that caused me to be timid to get under it. This can be so frustrating sometimes.

Crossfit/Open Gym

Weightlifting
Power Clean: 75x3, 85x2, 90, 92.5, 95

Metcon
In a 1 minute window:
7 Barbell Bench Press, 70kg
AMRAP Toes to Bar in the time remaining until you get to 100 reps
-rest 1:00 between sets-
Time cap: 15 min (8 rounds)

96 toes to bar - 52.5kg bench

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Fun. I mixed and match things because I'm on holiday tomorrow for 6 days. I am planning zero exercise and a complete deload again. Toes to bar were surprisingly good. I did 12 reps every single round and just about hung on.

Run

16 minutes

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6 days in Lisbon for a wedding, 5 days of drinking, very little sleep, and had a cold and a cough for the last 3 days. I'm not going to bother seeing how far I ran. But it was a nice way to ease back into it.

Crossfit

Strength
OHP: 40x8x2, 42.5x8
Banded Lat Pulldowns: 3x15

Metcon
For time:
Row 400m
50ft Handstand Walk (Or 4 Wall Walks)
Row 600m
75ft Handstand Walk (Or 6 Wall Walks)
Row 800m
50ft Handstand Walk (Or 4 Wall Walks)

10:40 - wall walks

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Went under the % for OHP and rowed slowly. Nice to get back into it.

Crossfit

Strength
Front Squat: 70x8x3
Seated Box Jumps: 3x3 (27")

Metcon
Every 1:30 for 10 rounds:
9 cal assault bike
4 strict pull-ups

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Very hot. Squatted at a low RPE and modified the metcon to not make it hard. Still easing my way back in.

Crossfit

Weightlifting
Snatch: 45x3, 47.5x2, 50, 50, 52.5, 55

Metcon
4 Rounds:
400m Run
10 Clean and Jerks, 70kg

Did 3 rounds in just under 12 minutes at 50kg and stopped

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Snatches felt off. The last reps of the touch n go sets felt better. It might be the slightly forward/different start position on those. It was hot, my first intense workout, and still not 100% from my flu. I just couldn't bear to do the last round.

Crossfit

Metcon
Teams of 2 (16 minute cap):
80 cal echo bike
20 Ring Muscle Ups
300ft Lunge (32.5s)

Capped with 50 feet to go - 25kg DBs

Extra
Bench Press: 60x8x4
Ring Rows: 4x15

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A really good day. I was nervous doing ring muscle ups after a while and being fatter, but I did a double and then 8 singles pretty easily.

Crossfit

Strength
Front Squat: 80x5x5
2 standing broad jumps after every set

Metcon
3 sets (Every 6:00):
2 Rounds
15 Wall Balls, 9kg
30 Double Unders
15 Calorie Row
30 Double Unders

4:03, 3:52, 4:00 - 10 wall balls, 20 double unders, 10 cal row (except 12/20/12 in the first round of the first set)

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Tough