Road to the 2027 Crossfit Games

Crossfit Linchpin - D71

Main
3 rounds for time: (or not)
Row, 750 m
15 Overhead Squats, 52.5kg

16:44 - 47.5kg, not for time

Accessory 1
Overhead Press: 45x8, 47.5x8x2

Accessory 2
AMRAP 4: DB Box Step ups, pick weight, pick height

54 reps: 2x15kg DBs, 20"

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Another really good day. Everything seems to be getting better. I've not had any injuries in a long time, not even any niggles really. Touch wood.

I should have done this metcon Rx. I shocked myself by going unbroken in the first round, 9/6 in the second, and unbroken in the 3rd!! Rows were slow.

OHP also felt so easy, that I had to bump up the weight. 47.5x8 for the 3rd set after a metcon at a lowish RPE is promising.

Crossfit Linchpin - D72

Main - Helen
3 rounds for time:
Run, 400 m
21 Kettlebell Swings (American), 24kg
12 Pull-ups

11:29 (1:21 PR!)

Accessory 1
GHD Hip Extensions: BWx15, 10x15x2 (DIY with barbell)

Accessory 2
DB Rows: 22.5sx12x4

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Decent. It's not as big a PR as it looks. In class, we do the standard 400m loop, but there's a set of stairs and walking back to your spot in the class. Today, I measured the extra stuff and ran so that it was 400m. I erred on the side of caution and it was probably 410m or so. I am forced to walk part of it as it's through class, so I think my true time is in the 10s.

Anyway, it is still way better. Swings were unbroken. Last time was 2 and 3 sets. Pull ups were 7/5, 7/5, and 4/4/4. Last time was 3 sets, 4 sets, and lots of singles.

My round times were 3:26, 3:55, and 4:07. Look back at the video, I thought I was resting 2-3 seconds between pull up sets. But it takes me like 5 seconds to set up for the next set. So there is definitely room for improvement by just holding on and going unbroken. Easier said that done.

My pull up form is getting so much better and I think I've solved chest to bars as well.

Crossfit Linchpin - D74

Main
5 rounds (not for time):
12 L/12 R Weighted Reverse Lunges, pick load
max rep Jump Ropes, 1 min
Farmer Carry, pick load, 100 m
max rep C2 Bike Calories, 1 min
25 AbMat Sit-ups

40kg lunges, 100 running step single unders per round, 2x32kg for farmer's carries, 12 cals on the bike (easy pace)

Accessory 1
Side Plank: Accumulate 3 minutes per side (1:30, 1:00, 0:30)

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So fun and so useful. The whole thing took 42:33. I moved at an easy pace, but my HR got decently high from the lunges. Single leg work, carries, some cardio, so fun. I did running step singles for the first time just for fun. It took me 2 minutes to learn. It's just skipping with hopping on each leg.

Crossfit Linchpin - D75

Main - Part 1
Not for time:
50 strict ring dips
50 strict L-sit pull-ups
5x12 Single Arm DB Overhead Press

strict pull-ups instead of L-sit pull-ups. 17.5kg for the OHP

Main - Part 2
50 cal bike for time

3:00.3 (ski erg)

Accessory 1
Pull-up Bar Hang: Accumulate 3 minutes (4 sets, arms smoked)

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What an amazing day and a great upper body session. I tried doing 5 a minute for ring dips, but moved it down to 4 after 6 or 7 minutes. I did 4 pull-ups a minute and it was quite easy.

The bikes were all taken and I completely blew up on the ski erg. I went at 1200 cal for the first minute and was down to 850 towards the end. It ended up being 745m at an average pace of 2:01. I should be able to bring this down quick. It was more my body giving way rather than my lungs.

Crossfit Linchpin - D76

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

Main - Part 2
Front Squat: 2-2-2-2-2-2-2

105x2x7

Accessory 1
Farmers Carry: 64kgx80mx3

Accessory 2
Pistol Squats: 4x10 (5 per leg)

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A mixed bag. I wanted 110 across, but 105 felt so heavy! I don't think it should with a 1RM of 128, but it could be any number of reasons. I must go higher on box jumps, although it's a bit scary with stacking plates on top of a box as it's a bit unstable.

The monthly test is next week and it's a 1RM deadlift followed by a metcon with deadlifts. I'm going to do the metcon, but test my snatch instead. 75 please.

did you watch the games this weekend?

the men's division was crazy close. the women's not so much - she is a truly incredible athlete and it does seem she can win it for another few years at least. Mallory O Brien was the only one coming through who seemed to have the potential to compete but she 'retired' at like 19 or 20

Crossfit Linchpin - D77

Main
Run: 6x400m, 3 minutes rest

8:52 - 1:30, 1:29, 1:28, 1:27, 1:30, 1:28

Accessory 1
Single Leg Glute Bridges: 100 reps per leg in as few sets as possible (4x25)

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Amazing day. I was a bit worried about not making any progress in 3 months as I've put on a teeny tiny bit of weight. But I will happily take a nearly 1 second per interval improvement. I purposely started out a bit slow and then absolutely sent it. RPE 10. I don't think I had much more to give. I am not sure if that is smart or stupid training. But given I only do 2 hard days a week now, I feel like it's good to make them really hard.

Yeah I watched a decent amount of it. I've kind of lost interest as all of the top 5 guys seemed interchangable. I was rooting for Ricky Garard as I felt a great sense of injustice for him. He was caught doping and served his 4 years. Meanwhile, >95% are doping and they're all looking down on him. Madness.

Tia really is great. She has a little more personality than Mat Fraser, but not by much.

Were you rooting for the Aussies?

Yes. Ricky Gerard’s brother used to train at my gym years ago. Absolute unit albeit total meathead

And yep, Ricky was just dumb with his drug taking.

Crossfit Linchpin - D78

Main - Wildcard
For time (or not):
25 Pull-ups
50 Hollow Rocks
Row, 1250 m
20 Pull-ups
40 Hollow Rocks
Row, 1000 m
15 Pull-ups
30 Hollow Rocks
Row, 750 m
10 Pull-ups
20 Hollow Rocks
Row, 500 m
5 Pull-ups
10 Hollow Rocks
Row, 250 m

31:57 - easy pace, 20/16/12/8/4 chest to bars

Accessory 1
Single Arm DB Row: 27.5x10x4

Accessory 2
L-Sit: Accumulate 2 minutes (4x30s)

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Elite day after yesterday's RPE 10 intervals. I went nice and easy and used the opportunity to work on chest to bars. I have 90% figured them out. First round was 10+10 and all the other rounds were unbroken! 16 is definitely a PR and it was pretty easy. I am sure I can do 30. I only say 90% as it takes me 3-4 reps to get into a rhythm. My kip is still off at first, so I need to fix that.

Weightlifting

1 Power Snatch + 1 Hang Snatch + 1 Snatch: 40, 45, 45, 47.5, 50
Snatch EMOM: 55, 55, 55, 55, 55
5 High Hang Snatch Shrugs + 5 Box Jumps: 70 and 33" for 5 sets

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Snatches keep feeling good. All it took was moving my weight slightly forward at setup (it was far too back). It's crazy how one little tweak makes such a big difference. I was going to max out on Saturday, but coincidentally we are maxing out in class on Tuesday, so I'll do that instead as it's more fun.

Snatches look really good albeit at a light weight. What do you think your max is roughly?

Thanks! My max is 73.5, so it's not really that light. I'm going for a PR on Tuesday and would love a bodyweight snatch someday (I weigh around 77 now).

Crossfit

Metcon 1
5 sets of 90s work, followed by 90s rest:
30 double unders
Max Strict Handstand Push ups

10, 10, 10, 7, 3 (last set with a deficit of a 20kg plate on each side)

Metcon 2
Every 1:30 for 8 rounds:
50 double unders
4 squat snatches at 55-60%

Ruined. Did 40 kg throughout. Skipped the 7th round. Started at 30 double unders, then 25, then 20, then 15, then 20

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I'm going to do a few classes in a row as they sort of line up with Linchpin and I'm avoiding strict pulling for a week or so to heal up my tennis elbow. The first part was so fun. I did more than everyone else and they all scaled with a box/plates. The coach goaded me into doing a deficit for the last round.

I then completely fell apart in the metcon. Double unders and squat snatches - there is just no hiding with your heart rate. Perhaps I should have done 25 DU and 35kg or something.

Crossfit Linchpin - D80 (Monthly Test)

Main - Part 1
Deadlift: Build up to a heavy single

150 (RPE 7)

Main - Part 2
For time:
40 Deadlifts, 102kg
50ft L, then 50ft R, Single Arm Kettlebell Overhead Walking Lunge, 24kg

4:59 - 90kg deadlifts, 20kg KB

Accessory 1
Banded Bicep Curl: 4xmax reps (30, 20, 20, 16) (thick green band)

Accessory 2
DB Chest Fly: 7.5sx12, 10sx12x2

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Amazing day. I was very cautious today as I've been back pain free for so long now and wanted to keep it that way. My deadlift PR is 162.5, so it was quite nice to hit an easy 150 double overhand, no belt.

I overscaled the metcon. The deadlifts and KB were too light. Deadlifts were 10/5/5/8/6/6 in 3 minutes. Lunges were unbroken on each arm.

The curls felt AMAZING for my tennis elbow. I'm going to start doing some form of curls twice a week.

That deadlift looked super easy

Crossfit

Strength
Front Squat: 95x5x3

Metcon
4 Sets:
AMRAP 5:
12 Calorie Row
12 Box Jump Overs, 24"
12 Sit Ups

-rest 1:00 between sets-

*pick up where you left off

12 rounds

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Squats were fine.

This metcon was designed for me. I don't think it could have been more perfect unless it was a max set of unbroken BMU or something. I am really fast at box jump overs, sit ups are not a factor, and a row in a workout like this lets you go absolutely ham on the other movements, which nobody else knows for whatever reason. I rowed at 800-900 cal/hour (probably 2:15) and did the other 2 like a madman.

To illustrate - in the first round, the guy next to me finished the row in 25 seconds and I finished it in 50 seconds. He probably rowed in the 1:30s. I finished the situps 15 seconds faster than him. Row 50s, box jumps 20s, situps 20s and super fast transitions.

Yeah it was. I'm just cautious/scared of doing anything to my back these days. It's been a few years of no injuries and I want to keep it that way.

Crossfit

Weightlifting
Snatch: 60, 65, 70, 75f, 75 (1.5kg PR!!!!!)

Metcon
400m Run
20 Bar Muscle Ups
400m Run
20 Power Snatches, 60kg
400m Run
20 Clean and Jerks, 60kg
400m Run

19:17 - 47.5kg, 1000m C2 bike instead of the runs

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WHAT A DAY. All my grinding is paying off. I think I'm 77, so pretty darn close to a body weight snatch. Everything felt quite smooth. My first fail at 75 was me not having a pair. I was scared. I told myself to just commit and get under and see what happens. The 75 was actually then my best rep of the day!! Sadly, I didn't have time to attempt another one. I honestly think I can do more. 80 is getting close. I'm buzzing.

Running and hinging blows up my lower back, so I biked. And there is a heatwave anyway. BMUs in 8/4/4/4 and pretty easy. Snatches were 4/4/4/4/4 and clean and jerks were 7/3/3/3/2/2. Fun.

Congrats on the BW snatch!

Crossfit

Metcon
7 rounds:
7 Push Press, 42.5kg
7 Burpee over Bar
49 Double Unders

11:04 - 40kg, 30 double unders

Accessory
Landmine Press: 30x10x4 (per arm)
Landmine Twist: 30x10x4

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Pretty fun. The goal time was 8-10 minutes, so I scaled the double unders. It was a very Openny workout and a real mental battle to just keep going. Round times were 1:04, 1:22, 1:31, 1:46, 1:41, 2:15, 1:24.

Congrats on your record breaking Snatch Arjun

Crossfit

Gymnastics
AMRAP 2:
Max Strict Handstand Pushups

- rest 2 minutes -

AMRAP 2:
Max Wall walks

14 SHSPU, 10 wall walks

Metcon
25-20-15-10-5 Toes to Bar
50-40-30-20-10 Air Squats

8:57

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Cool, I think my very minor left shoulder niggle has healed after 1 week of no strict pull ups. Fun little metcon. It might be the first time I've done a load of toes to bar with my new grips and I went way faster than I thought I would.

Thank you very much. Stay tuned for more record breaking feats

Thanks, but I weighed myself today and unfortunately it was 76!!!

Weightlifting

Pause at the top Snatch Pull + 2 Floating Power Snatch: 45, 45, 50, 50, 50 (couldn't really pause)

Snatch EMOM: 57.5, 60, 60, 60, 60

Snatch Pulls: 65x4x5
High Hang Snatch Shrugs: 70x5x5

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Training is just so fun. I am getting stronger and fitter. I eat respectably 85% of the time, and I eat what I want 15% of the time and I am not getting fat. I also don't really care one bit about how I look. I only care that I am fat because then I get worse at fitnessing and have lower energy levels.

Snatches felt good again. I need to remember to extend more. Nice to hit 60 a few times.