2012 CrossFit Games Regional: Individual Event 2

For time:
Row 2000 meters
50 One-legged squats, alternating (with band-assist)
225 pound Hang clean, 30 reps ( Ha! Yeah right, how about 155lbs)

23:15

3 Rounds

5 Rope Ascents 15'
25 Back Squats #185

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

For Time:
7,5-15-22,5-30-37,5m
Single DB Walking Lunge 20/15kg
5-10-15-20-25
Pull-up
200/160m Row after each round

6 Cluster sets of Back Squat:
Sets 1-2: 2 + 2 + 2 @70%
Sets 3-4: 2 + 2 + 2 @74%
Sets 5-6: 2 + 2 + 2 @77%
- Rest 20sec btw clusters of 2.2.2
- Rest 3min btw sets

muscle clean + non contact squat clean practice

7' AMRAP
5 power clean
5 pike push up
10 alt. V-up

Alternate B1/B2

B1. Incline DB Bench press – 3 to 4 x 8-12 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Pendlay row – 3 to 4 x 6-8 @ RPE 8-9 (1-2 RIR)), rest 2:00 before B1

Alternate A1/A2

A1. Strict dip – 4 x 5 @ RPE 8 (2 RIR), rest 1:00 before A2

A2. Romanian deadlift – 3 x 5-7 @ RPE 8-9 (1-2 RIR), rest 2:00 before A1

Alternate B1/B2

B1. Strict dip – 3 x 5 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Pendlay row – 3 x 6-8 @ RPE 8-9 (1-2 RIR), rest 2:00 before B1

3 intervals

A1. For time
500m Row
30 Box jump overs, 24/20″
500m SkiErg
50 Chest-to-bar pull ups

CAP 8

A2. For time
500m SkiErg
30 DB snatches, alt @ 22.5/15kg (50/35lbs)
500m Row
100 Double-unders

CAP 8

A3. For time

500m Row
30 Box jump overs, 24/20″
500m SkiErg
50 Toes-to-bars

CAP 8

– Rest 3:00 between intervals –

Overview. You’re alternating between two longer intervals that mix machines with bigger sets on the other movements. Aim to keep the box jump overs, snatches and double-unders into a single set. Break the pull up/toes-to-bar as needed to keep moving.
Your goal is to manage the bigger sets, execute clean, and stay composed under fatigue.
Adaptation. Improve your aerobic power and fatigue resistance in the 6-8 minute range, as well as muscular endurance. You’re working near threshold with incomplete recovery, which develops your ability to sustain high output while clearing fatigue between efforts.
Effort. Each interval should be performed at 9/10 effort: hard, but repeatable. You want to finish each piece with a strong push, but still leave enough in the tank to recover for the next interval. Your aim is to match your time (or be close) in the second half of the session.
Feel. Except the heart and breath rates to get and stay high. These will combine with local muscle fatigue on the gymnastics.
Debrief. Take 2–3 minutes to reflect on the session
– Were your splits consistent across intervals, or did one effort fall off? Why?
– Which element, machines, box jumps, gymnastics, or skips, created the most fatigue or disrupted your flow?
– Did your strategy on C2B/TTB and double-unders hold up under pressure?
– What movement or pacing decision are you most happy with? What would you approach differently next time to stay sharper across all rounds?
Movement options.
Row/Skierg → 1000/500m BikeErg, 1200/600m Air bike
Box jump overs → lower box
Chest-to-bar pull ups → reduce reps (30 or 40) → Pull-ups → Ring row
Toes-to-bars → reduce reps (30 or 40) → Toes-to-rings → ab-mat sit-ups
Double-unders → reduce reps (50 and 75) → Speed rope skips