Movement Considerations & Strategy Event 1 Notes
Movement Considerations & Strategy Event 2A.2B Notes
Movement Considerations & Strategy Event 3 Notes
Movement Considerations & Strategy Event 4 Notes
Age Group Online Quarterfinals Blog Post
Age Group Online Quarterfinals Event 3
Mobility + Activation
10 minutes of low-intensity Jogging @ 70%
Start the clock and …
Leg Reach x 16 reps (8 per leg)
Banded Tricep Stretch x 45 seconds per side
Bent Over DB Reverse Flies x 20 reps (use very light weight)
At the 5:00 mark, complete:
Upper Body Warm-Up
At the 8:00 mark, complete:
Two sets of:
Run x 2 minutes
Banded Good Morning x 30 reps
Strict Pull-Up x 5 reps
Two Sets of:
5 Shuttle Runs @ 85-90%
10 Push-Ups
5 Shuttle Runs @ 85-90%
60 Seconds Rest
Warm-Up
Three sets at ascending pace:
15/10 Calories of Assault Bike, Ski Erg or Rowing
5 Strict Pull-Ups
5 Superman/Hollow Swings on Pull-Up Bar
5-8 Bench Press (115-135/75-95lbs)
*Perform this at 70-80-90% effort.
Game Pace
One to Two sets at GAME PACE of:
4-6 Shuttle Runs
1 Rope Climb
3-5 Bench Presses (185/125lbs)
Rest as needed
CrossFit Games Age Group Quarterfinals Event 3
For time:
50 Shuttle Runs
7 Rope Climbs
25 Bench Presses
7 Rope Climbs
50 Shuttle Runs
35-54: 185/125 lbs; 15-ft rope
55-64: 135/95 lbs; 12-ft rope
65+: 115/75 lbs; 12-ft rope
Rest as needed and then …
Age Group Online Quarterfinals Event 4
Mobility + Activation (same mobility from Event 3 IF NEEDED … you may be warm)
10 minutes of low-intensity Assault Bike or Jogging @ 70%
Followed by…
Leg Reach x 16 reps (8 per leg)
Banded Triceps Stretch x 45 seconds per side
Bent Over DB Reverse Flies x 20 reps (use very light weight)
When the running clock reaches 5:00…
Upper Body Warm-Up
When the running clock reaches 8:00…
Two sets of:
Assault Bike x 2 minutes @ 50 RPM
Med Ball Hamstring Curls x 15 reps
Push-Ups x 15 reps
Followed by…
Three sets of:
30 Seconds of Rowing @ 90+%
60 Seconds Rest
Rest 5-10 minutes, but stay warm.
Warm-Up
Three sets of:
5 Barbell Overhead Squat (45/35lb.)
(use a progressively narrower grip for each set)
Rest as needed
Followed by…
Two sets of:
5 Front squat (75/55lbs)
Rest as needed
Followed by…
Two sets of:
5 Thrusters (75/55lb)
Rest as needed
At Game Pace:
15/12 Calorie Row
9 Thrusters
12/9 Calorie Row
6 Thrusters
35-54: 95/65 lbs; 55+: 65/45 lbs
Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear 3,2,1,GO!
Rest 5-10 minutes and then . . .
“CrossFit Games Age Group Quarterfinals Event 4”
For time:
27-21-15-9
Row Calories
Thrusters
35-54: 95/65 lbs
55+: 65/45 lbs
Warm-Up
Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Skydivers
60 Seconds Assault Bike
30 Seconds Banded Good Mornings
30 Seconds Banded Glute Bridges
Off-Season Bound Athletes
Mobility + Activation
Thoracic Twists x 30 seconds
Banded Hamstring Pulses x 30 seconds per side
Bird Dog x 10 reps per side
A.
“Off-Season Bound”
Deadlift
*Set 1 – 6 reps @ 50%
*Set 2 – 5 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 3 reps @ 80%
*Set 5-6 – 2 reps @ 85-90%
Rest as needed
B.
For time:
30 Shuttle Runs
7 Rope Climbs
25 Bench Press
7 Rope Climbs
30 Shuttle Runs
35-54: 135/95 lbs; 15-ft rope
55-59: 115/75 lbs; 12-ft rope
60+: 95/65 lbs; 12-ft rope
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Running Option
5 Minutes Jog into …
Two sets of:
3:30 Run @ 10k pace
60 Seconds Walk or Jog
Two sets of:
2:30 Run @ 5k pace
90 Seconds Walk or Jog
Two sets of:
90 Seconds Mile pace
2 Minutes Recovery
3-5 Minutes Cool Down Jog