The men and women who compete in The CrossFit Games are supreme athletes. Regardless of whether you consider them the 'Fittest on Earth' or not, one cannot argue that their capacity for workouts is not impressive, competing in multiple events each day across the four-five days of the spectacle. Sometimes two, more usually three-four and even five gruelling tests a day, over and over again.
Now, clearly the average 9-5 or WFH athlete is not cut from that cloth. But in the name of pushing our boundaries and proving ourselves more capable than we thought, we have asked Zack George to concoct a one-day Games simulation that you can compete in at home. As the 2020 Fittest Man in the UK and one of your MH Elite coaching team, Zack himself was training at home during the restrictions of those first lockdowns. So he knows exactly how to hit it hard with minimal equipment.
All you need is pair of dumbbells, a place to do pull-ups and somewhere you can run. And guts, obviously.
"Attack these workouts in the order shown," says Zack. "How long you rest between each event is up to you. But I would give yourself a couple of hours after each one to stretch, chill, eat some food, drink some water and start warming up for the next one."
Each event is to be completed for time, with your total time for all three workouts being your grand score. Here are the events, with Zack's advice on executing each one. Good luck and go well.
EVENT 1: RUN & JUMP
This is a longer effort that asks you to manage your running intensity combined with a tough bodyweight movement. Try to find a rhythm on the burpee pull-ups and minimise your breaks between sets. It's better to pick a slower starting pace but hold on to it. The final 1k run should be flat-out to the finish!
Time Cap: 40 Minutes
20 Burpee Pull-Ups
16 Burpee Pull-Ups
12 Burpee Pull-Ups
8 Burpee Pull-Ups
4 Burpee Pull-Ups
EVENT 2: DUMB & DUMBBELL
This is a chipper, so complete all the reps of each movement before going onto the next. Have a strategy for breaking from the start and try avoid reaching failure on any movement. It might not feel like it to start with but you will finish the whole thing faster if you plan to break every 5 reps with a couple of breaths rest and stick to it, rather than need to take 30 seconds or more to recover from a max out set!
50 Dumbbell Snatch
40 Dumbbell Front Squats
10 Dumbbell Devils Press
EVENT 3: THE FINAL FIVE
This is a five-round workout that you should approach as and all-out sprint to finish the day. There is no real point to rest here. You have to sprint the runs, or you'll lose too much time on those. The hang cleans you can just a bang out. If there is a sticking point, it might be the pull-ups. So have a plan. Two quicker sets of four and three with a shake out of the arms is better than wasting time staring up at the bar in round three. Move fast and smash it!
5 Rounds For Time of:
7 Dumbbell Hang Cleans
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