Conditioning
4 RFT w/ partner
70/60 Cal Ski
400m Run
20 Power Snatches (increasing)
WOD Notes: Goal is sub 30 minutes. Start at 60% for PS & increase a little each round. RX weights would be M: 135/145/155/165#, F: 95/100/105/110#. You don’t have to run together if you don’t want to & one person can come in and start the snatches early if necessary. 400m sub = 1000m bike or 250ft versa.
Strength
a) Back Squat – 10/8/6/4/2 (heavy for each set – no touch n go)
b) DB Bent-over Rows – 5×10 (each arm) – slow eccentric
—Superset a/b every 4 minutes. Start @ 65-67% for the set of 10 & increase 5% by set.
Conditioning
5 RFT
20/16 Cal Row
1 Rope Climb 18ft
10 Push Jerks @ 175/115# (60%)
1 Rope Climb 18ft
WOD Notes: Goal is 13-17 minutes. RC sub = climb 12-15ft, 2 up/downs, 7 ring rows, or 3 heavy pulleys. PJ should be unbroken but challenging for 10 reps. Use the Row to recover each round. Larger classes can either run/bike or have some people do the WOD in reverse.
Assistance
a) L-Sit/Tuck (parallettes) – 8×25 Sec (rest 60 sec between)
b) EZ Bar Skull Crushers – 4×12
Strength
a) Deadlift (Hex or Bar) – 10/8/6/4/2 (heavy for each set – no touch n go)
b) DB Lateral Raises – 4×15 (control eccentric)
—Superset a/b every 3:30.
Conditioning – “2024 CF Games Masters WOD #6”
Buy-in for each interval:
75 Double-unders
20 C2B Pull-ups
Then,
Max Echo-bike calories in time remaining or until total number of Echo-bike calories is reached.
Time cap: 11 minutes*
*Interval 1 is 4 minutes followed by 1 minute of rest. Interval 2 is 3 minutes followed by 1 minute of rest. Interval 3 is 2 minutes. Scale DU to 40-50 & C2B to 15.
WOD Notes: Goal is to have some time to bike each round. If you want to do 3×4 Min AMRAPS w/ 1 minute of rest in between you may do that as well, to give yourself more time on the bike if you want to do all 75 DU & 20 C2B PU.
Assistance
a) DB Reverse Flies – 4×15
b) GHD Sit-ups – 8×15 (rest 30 sec between)
Strength
a) Hang Power Clean – 5×5 @ 75-80%, 2×1 @ 90%+
b) DB Bench Press – 5×7 (5 sec eccentric)
—Superset a/b every 3:30. The 2 singles will be at the end after the 5th set of DB BP.
Conditioning
8 RFT – “2024 Masters CF Games WOD #8”
8 Bar-facing burpees
8 T2B
1 Clean 255/180# (80%)
Time cap: 12 minutes
WOD Notes: The real time cap for this workout was 8 minutes for the athletes. If you can’t jump over the bar, you may step-over if needed. T2B sub = T2R, GHD SU, or Weighted Sit-ups. 45-49: 245/170#, 50-54: 225/155#, 55-59: 205/145#, 60-64: 185/125#, 65-69: 165/115#. The cleans can be power or squat & should be heavy to where you have to take a few extra sec before you attempt it.
Assistance
a) DB Bicep Curls (Incline bench) – 4×10
b) AB Rollouts (empty barbell) – 4×15 (rest as needed)
Strength
a) Bulgarian Split Squats – 5×5 each leg (build to a heavy set of 5)
b) Strict Pull-ups (close grip) – 5×8 (Advanced = weighted)
—Superset a/b every 4 minutes. You may use a band if necessary
Conditioning
For Time – “2024 Masters CrossFit Games Event 5”
75 Wall Balls 20/14#
40 DB Push Press 50/35#
30 DB Step Overs 24/20″ – DB 50/35#
40 DB One Arm Snatch 50/35#
75 Wall Balls 20/14#
WOD Notes: The official time cap was 15 minutes for the athletes at the games, but it will be 20 minutes today. You should be able to do sets of 8-10 reps for the PP. You don’t have to stand up all the way for the step-overs. You will use (2) DB’s for the step-overs.
Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) Face Pulls (pulley) – 4×10 (pause each rep for 2 sec)
Conditioning
3 RFT w/ Partner
400m Sled Drag 135/90#
6 (3 Wall Walks + 40 DU)
20 Dball/Bag over Shoulder 150/115#
WOD Notes: Goal is sub 30 minutes. Partner A will WW while partner B jumps rope. You will do 3 rounds each. Dball/bag should be heavy! You should be able to alternate between walking and running with the sled (use a belt).
Strength
a) Back Squat – 5×3 (pause each rep) @ 80%
b) DB Bent-over Rows – 5×8 (each arm) – slow eccentric
—Superset a/b every 4 minutes.
Conditioning
12 Min AMRAP Ladder
2 Hang Snatches 95/65# (RX+ = 115/75#)
2 Thrusters 95/65# (RX+ = 115/75#)
4 Hang Snatches 95/65#
4 Thrusters 95/65#
6 Hang Snatches 95/65#
6 Thrusters 95/65#
***10/9 Cal Ski to start each round. Continue with the pattern until 12 minutes is up.
WOD Notes: Goal is to get to the 7th round (14/14). Barbell weight should be light to where you can go unbroken until the round of 10ish. You can drop the bar in between movements or move hands in quickly as you transition into the Thrusters without dropping the bar (which is sketchy). Reset monitors after each round.
Assistance
a) L-Sit/Tuck (parallettes) – 6×30 Sec (rest 60 sec between)
b) EZ Bar Skull Crushers – 5×10
Strength
a) Deadlift (Hex or Bar) – 5×3 (3″ Deficit) @ 75%+
b) DB Lateral Raises – 5×10 (control eccentric)
—Superset a/b every 3:30. You may touch n go gently for part a. Stand on 4 mats or 45# plate.
Conditioning
4 RFT – “2024 Masters CF Games WOD #1”
600m Run
5 deadlifts 255/180#
600m Run
10 deadlifts 255/180#
600m Run
15 deadlifts 255/180#
600m Run
20 deadlifts 255/180#
WOD Notes: There is an 18 min cap for this event, so the goal is to try and get under that. Weights: 45-54 = 245/165#, 55-59 = 225/155#, 60-64 = 195/135#, 65+ = 175/115#. Sub 1500m bike for the 600m Run.
Assistance
a) DB Reverse Flies – 4×15
b) GHD Sit-ups – 5×25 (rest 60 sec between)
Strength
a) Power Clean – 5×5 @ 75-80%, 2×1 @ 90%+
b) DB Bench Press – 5×8
—Superset a/b every 3:30. The 2 singles will be at the end after the 5th set of DB BP.
Conditioning
20 Min AMRAP w/ Partner
60/50 Cal Row
24 GI Janes
2 (100 Yard Farmers Carry 100/70# DB’s)
WOD Notes: Goal is 4 rds. Partner A will do 12 GI Janes while Partner B does the 100 Yard FC. Try to go heavy on the FC to where you almost have to drop the DB’s or KB’s! You will switch after that & just do each movement once. Pick a bar above your reach if you can do a strict Pu.
Assistance
a) DB Bicep Curls (Incline bench) – 4×12
b) AB Rollouts (empty barbell) – 3×20 (rest as needed)
Strength
a) Bulgarian Split Squats – 5×6 each leg (build to a heavy set of 6)
b) Strict Pull-ups – 5×10 (Advanced = weighted)
—Superset a/b every 4 minutes. You may use a band if necessary
Conditioning
5 RFT
10 DB Hang Curls 60/40#
15 T2B
10 DB Push Press 60/40#
18/15 Cal Assault Bike
WOD Notes: Goal is 15-19 minutes. DB HC/PP should be unbroken, but challenging. T2B sub = T2R, GHD SU, Weighted SU, or V-ups.
Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) Face Pulls (pulley) – 4×12 (pause each rep for 2 sec)
