Foam roller party
10 mins gettin’ yo supple on!
Lats, T-spine, lower erectors, glutes, adductors, ITBs
50-40-30-20-10
Air bike cals
Burpees
20min cap, scale reps as needed
Russian twists
2 x 30 with light DB/KB (5-15kg)
Easy jog between sets, you pick the distance
1min tyre flip w/ partner
10 arm circle fwd/bkwd
10 arm swing cross body
1min tyre flip
5/5 lateral lunge
10 inchworm
5/5 spiderman lunges
1min tyre flip
10/10 lying hamstring kicks
10 boot strapper
10 wall squats
CrossFit Games Teens/Masters Qualifier 4
2 rounds
10 deadlifts (140/100)
20 deficit HSPU (10/7cm)
30 front squats (42.5/30)
12min cap
6mins of
15 beat swings
20 double/single skips
10 RKB swing
7.5m inchworm
7.5m spiderman lunge
10mins on T2B
10mins on BMU progressions
3 rounds
20 T2B
20/15 cal air bike
20 pull ups
Goal time: <12mins
2 rounds (30sec each, 2mins between rounds)
Pillar, side pillar L, side pillar R, deadbug hold
30m butt kick
30m high knees
30m side shuffle L/R
15m duck walk
30m high skip
20 mountain climbers
10 spiderman lunges
10 boot strappers
10 banded good mornings
4 x 1km row
Rest 4-5mins between efforts
Each 1km is not “for time”. Use this as pacing work. You aim is consistency across all four efforts but never getting slower
Short ROMWOD
Ride, row, run, skip 4-5mins
Burgener warm up w/ PVC x 2
–then–
10 BTN push press w/ empty barbell
10 snatch balance
–then–
Burgner warm-up w/ barbell x 2
10 snatches (50/35)
10 snatches (60/40)
10 snatches (70/45)
10min cap
3 rounds, not for time
30sec hollow hold
15sec arch hold
600m DB Single arm carry (25/15)
100 DB hang snatches
400m DB single arm carry
100 single arm DB push press
200m DB single arm carry
Swap DB between partners every 100m. Break everything else up as you like
Deep squat hold 2mins (use band support if needed)
–then–
3 rounds
10/7 cal bike (hard)
3 burpee broad jump
–then–
3 rounds
10 wall squats
5 ring rows
40 back squats (70/45)
60 bar facing burpees
80 box jump overs (60/50)
16min cap
Bar taken from the ground. Scale weight as needed
Couch stretch 2mins /side
Banded hamstring stretch 2mins /side
EMOM x 10
Min 1: Bike, run, row 45sec
Min 2: 3 snatch deadlift, 3 hang muscle snatch, 3 power snatch balance, 3 OHS
7mins
Hang power snatch (50/35)
*each time the bar touches the floor run vacant block
10mins on each
HSPU
Bar Muscle Ups
