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Road to the 2027 Crossfit Games Road to the 2027 Crossfit Games

01-12-2025 , 06:05 AM
Open Gym

Deadlift: 100x5, 112.5x5, 125x5, 112.5x3x5
Single Arm DB Rows: 25sx12,12,10,10
Farmer's Carry: 30sx4 sets (not sure of distance)
Ring Rows: 5x15 (EMOM)

Run Home: 5.15km, 32:50

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

Back at it and grinding. I am tweaking my weekly schedule from -

1 strength
1 weightlifting
3 crossfit

to

2 strength
1 weightlifting
2 crossfit

with all the additional easy cardio added on. With 2 strength days a week, I still don't want to deadlift every week, but every 10 days or so is fine. So part 1 of every day will go squat/squat/DL/squat/squat/DL and part 2 will be bench/OHP/bench/OHP. And more accessories than before because I have an extra day.
Road to the 2027 Crossfit Games Quote
01-13-2025 , 06:37 AM
Crossfit

Weightlifting
3 Power Snatch + 3 Overhead Squats: 35, 40, 45, 45, 45, 47.5 (every 2 minutes)

Metcon
5 Sets: (90s cap per set)
48 Double Unders
12 Overhead Squats, 42.5kg
4 Bar Muscle Ups
-rest 1:1 b/t sets-

12:39 - 1:20, 1:21, 1:22, 1:29, 1:33 - 36 DUs, 30kg, 3 BMUs

Ride Home
14.28km

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

Really really fun. I tried my best to not rock back and forth like syndrom said during snatches but only looked at the videos after and I still did it! I will fix it next time. The metcon was so so fun. No time to rest, just go. Happy to keep all BMUs unbroken.


Road to the 2027 Crossfit Games Quote
01-13-2025 , 06:05 PM
Quote:
Originally Posted by arjun13
Open Gym

Deadlift: 100x5, 112.5x5, 125x5, 112.5x3x5
Single Arm DB Rows: 25sx12,12,10,10
Farmer's Carry: 30sx4 sets (not sure of distance)
Ring Rows: 5x15 (EMOM)

Run Home: 5.15km, 32:50

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

Back at it and grinding. I am tweaking my weekly schedule from -

1 strength
1 weightlifting
3 crossfit

to

2 strength
1 weightlifting
2 crossfit

with all the additional easy cardio added on. With 2 strength days a week, I still don't want to deadlift every week, but every 10 days or so is fine. So part 1 of every day will go squat/squat/DL/squat/squat/DL and part 2 will be bench/OHP/bench/OHP. And more accessories than before because I have an extra day.
you don't think you should be going harder at metcon with the Open round the corner?

Last edited by feel wrath; 01-13-2025 at 06:25 PM.
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01-15-2025 , 09:16 AM
Open Gym

Front Squat: 67.5x5, 77.5x5, 87.5x5, 77.5x5x5
OHP: 40x5, 46x5, 52.5x5, 40x5x5

Bulgarian Split Squat: 7.5sx10x4 (per leg)
Banded Pull-ups: 4x10 (thick green band)

Ride Home: 13:56km

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

Another new 5/3/1 cycle. Hopefully for 11 weeks. The plan was to do second set last for OHP - 46x5x5, but a few months of neglecting it and my holiday and it's finally started to drop. For a while, it felt like my OHP and deadlift would go up no matter what.

I had a bit of a disaster on the ride home. Flat tire about 4km in. I then walked 30 minutes to the nearest bike store, then waited 30 minutes for them to replace the tube. I ended up getting home over 3 hours after I left the house.

Quote:
Originally Posted by feel wrath
you don't think you should be going harder at metcon with the Open round the corner?
I just think 3 metcons is too much for me to recover from given everything else. 4 easy cardio sessions + 2 hard sessions (metcons) seems like a decent balance.
Road to the 2027 Crossfit Games Quote
01-16-2025 , 06:35 AM
Bike

27.12km, 1:22.53

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

Just under half of it was traffic free
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01-18-2025 , 09:11 AM
Weightlifting

1 Snatch Deadlift + 2 Snatches: 45, 45, 47.5, 47.5, 50
Clean and Jerk: 8 reps at 70
Overhead Squat: 50x5x5

Ride Home: 14.29km

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

Fun, although my tennis elbow showed up after snatches.

Snatches felt amazing. My only focus was to not have my weight rock back and forth as the bar passes my knees. It is doing it very slightly, but so much better than before. That's why I added the snatch deadlift before.





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01-19-2025 , 07:16 AM
Open Gym

Deadlift: 90x5, 105x5, 120x5, 105x3x5
Bench Press: 55x5, 65x5, 72.5x5, 47.5x10x5

Single Arm DB Rows: 22.5x13x4 (per arm)
Bench Dips: 5x15
Farmers Carry: 27.5sx5 sets

Ride Home: 14.3km

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

Cool, grinding away.
Road to the 2027 Crossfit Games Quote
01-20-2025 , 06:44 AM
Crossfit

Strength
Tempo Front Squat (3s down): 70x3x10 (every 90s)

Metcon
5 Rounds
20 Calorie Bike
20 Kettlebell Swings. 24kg

12:48 - 14 cal echo bike

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

Cool
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01-22-2025 , 10:08 AM
Open Gym

OHP: 40x5, 45x5, 50x5, 40x5x5
Front Squat: 72.5x5, 82.5x5, 92.5x5, 82.5x5x5

DB Bench: 20sx15,15,13,11
Bulgarian Split Squat: 10sx10x3
Ring Rows: 15, 15, 13, 13, 10, 10, 10

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

I experimented with OHP before squats because I am growing old and it takes ages to warm up to squat. It seemed to work. I forgot how tiring split squats are.

Friday is a retest of 12.4, excited for it. Although I do have a very minor cold.


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01-26-2025 , 08:41 AM
Crossfit

Metcon
3 rounds:
500m Row
10 Strict Weighted Pull Ups, 15kg

11:30 - 10kg

Strength
OHP: 42.5x5, 47.5x5, 52.5x5, 42.5x5x5

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

Another cold, back at it.
Road to the 2027 Crossfit Games Quote
01-27-2025 , 09:51 AM
Crossfit

Strength
Deadlift: 105x5, 120x5, 132.5x5, 120x3x5

Metcon
For time:
30 V-Ups
10 Box Jumps, 30"
30 Wall Balls
10 Box Jumps, 30"
30 Toes to Bar
10 Box Jumps, 30"
30 Wall Balls
10 Box Jumps, 30"
30 V-Ups

12:28

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

1 month to the Open. After getting a cold, I'm just going to do more metcons, add in my strength like today before the metcon, and do lots of easy cardio. I HAVE to lose a bit of weight as well.
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01-29-2025 , 11:04 AM
Crossfit

Strength
Build to a heavy 2 rep back squat (3 second pause in bottom): 100x2, 105x2, 107.5x2, 105x2

Metcon
7 rounds for time:
10 Calorie Row
10 Dumbbell Front Squats, 2x22.5s

8:39 - 17.5s

Ride Home
14:25km

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

Cool
Road to the 2027 Crossfit Games Quote
01-31-2025 , 03:59 PM
Crossfit

Metcon - Diane/20.3

For time:
21-15-9:
Deadlifts, 102kg
Handstand push-ups

8:55 (PR!)

Spoiler:
24/05/2018 - 85 reps in 9 minutes, 80kg DL
29/11/2018 - 85 reps in 10 minutes, 80kg DL
26/10/2019 - 69 reps in 9 minutes, Rx


Accessory

Ring Muscle Up: 6x2 (60-90s rest)

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

Hero card again for me. I had a stomach bug yesterday. Vomitted violently and then couldn't really get out of bed yesterday morning with no energy. Started eating last evening and felt pretty okay this morning. Nearly threw up on the way to crossfit and during the set of 15 deadlifts after going upside down.

I wanted to do it, because I knew it would be an easy PR. Deadlifts felt SO EASY.

In the last 3 months, I have had 3 colds, 1 stomach bug, and 1 holiday. Training hasn't been ideal. But I have grinded away and done SO much cardio in those 3 months when I've been fine. And SO much cardio in the few months before uninterrupted. I am feeling confident going into this Open.

Last edited by arjun13; 01-31-2025 at 04:10 PM.
Road to the 2027 Crossfit Games Quote
01-31-2025 , 04:40 PM
Always nice breaking 10 on the girls.

It seems like the UK has had a ton of sickness this year? All my mates seem to be sick constantly
Road to the 2027 Crossfit Games Quote
02-02-2025 , 09:38 AM
Open Gym

Front Squat: 90x3, 92.5x3, 95x3, 97.5x3, 100x3
Bench Press: 60x5, 67.5x5, 75x5, 50x10x5
Ring Rows: 4x15, 10

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

Another puncture on my long ride home, so cut it short. I'm fed up of starting and stopping strength programs in the last 3 months because of illnesses, so just going to wing it till after the Open is over. My priority is my cardio and I hope to just maintain my strength until then.


Road to the 2027 Crossfit Games Quote
02-02-2025 , 09:39 AM
Quote:
Originally Posted by feel wrath
Always nice breaking 10 on the girls.

It seems like the UK has had a ton of sickness this year? All my mates seem to be sick constantly
Yeah, definitely feels that way anecodotally.
Road to the 2027 Crossfit Games Quote
02-03-2025 , 10:48 AM
Crossfit

Weightlifting
2 Power Snatches + 2 Overhead Squats: 40, 45, 47.5, 50, 52.5, 55 (every 2 minutes)

Metcon
AMRAP 11:
9 Chest to Bar Pull Ups
7 Burpees over Bar
5 Squat Snatch, 52.5kg

4 rounds - 42.5kg snatches

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

Loved today. There was a new-old coach who was EXCELLENT. And I was the only one in class, so I got a nice 1 on 1. Warm ups were with purpose, he knew his ****, constant feedback.

The metcon was very Openny. I died a little. Round times were 2:24, 2:56, 3:04, 2:35. I did the last 5 snatches unbroken, which was quite nice.


Road to the 2027 Crossfit Games Quote
02-04-2025 , 07:31 AM
Ride

27.12km - 1:24:58
Road to the 2027 Crossfit Games Quote
02-05-2025 , 06:23 AM
Crossfit

Metcon
3 Rounds:
21 Dumbbell Deadlifts, 22.5s
15 Dumbbell Hang Power Cleans, 22.5s
9 Dumbbell Shoulder to Overhead, 22.5s

5:58 - 17.5s

Accessory
Ring Muscle Ups: 3,2,2,2,4 (every 2 minutes)

Ride Home
14.32km

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

Fun. Target time was 7 minutes, so I guess I could have gone Rx. It's a bit of a silly metcon though. 6-7 minute ones should be all heart and you go to a dark place, like a mile run or a 2k row. But the limiter here was just the grip.

Pleased with ring muscle ups. Bring on the Open.
Road to the 2027 Crossfit Games Quote
02-07-2025 , 08:04 AM
Crossfit/Open Gym

Metcon - 21.1
For time: (15 minute cap)
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

261 reps - (PR by 43 reps!) - 37 double unders into the round of 150

Quote:
12/03/21 - 210 reps
15/03/21 - 218 reps
Today*** - 261 reps
Strength
Overhead Press: 42.5x5, 47.5x5, 53.5x5, 42.5x5x5
Ring Rows: 4x15

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

Fridays are past Open days and after missing 2 weeks due to illness, I've obliterated my previous bests in the last 2 weeks. Chuffed. I beat my score from 4 years ago around 12 minutes in. Double unders actually felt like a break this time. I did the last 37 unbroken and could have gone on. The 15 wall walks were no fun and took like 4:30
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02-08-2025 , 09:06 AM
Weightlifting and Open Gym

3 Muscle Snatches + 3 Drop Snatches: 30, 30, 32.5
Snatch: 45x3, 47.5x3, 50x3x3

Front Squat: 80x5x2, 90x3x2, 95, 100, 105

Ride Home: 14.28km

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

Super fun. My touch n go squat snatches from last week really made something click. I was dropping under better when tired in a metcon than when doing weightlifting. It was because my arms were loose. I did that today, and snatches felt so good!


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