DIY CrossFit Games for Home Workout Heroes
The men and women who participate in the CrossFit Games are supreme athletes. Whether you rate them as the “fittest on Earth” or not, it can’t be argued that their training ability isn’t impressive, participating in multiple events each day over the four or five days of the show. Sometimes two, more usually three-four and even five grueling tests a day, over and over again.
Now it is clear that the average 9-5 or WFH athlete is not cut from this fabric. But in the name of pushing our limits and proving we’re more capable than we thought we were, we asked Zack George to whip up a one-day games simulation that you can participate in at home. As the Fittest Man in UK 2020 and a member of your MH Elite coaching team, Zack himself was training at home during the restrictions of those early lockdowns. So he knows exactly how to hit hard with minimal equipment.
All you need is a pair of dumbbells, a place to do push-ups, and a place to run. And courage, of course.
“Attack these workouts in the order listed,” Zack explains. “How long you rest between each event is up to you. But I would give you a few hours after each to stretch, relax, eat food, drink water and start warming up for the next one.”
Each event must be completed for the time, your total time for the three workouts being your big score. Here are the events, with tips from Zack on how to perform each. Good luck and be well.
EVENT 1: RUN AND JUMP
This is a longer effort that requires you to manage your running intensity combined with difficult bodyweight movement. Try to find a rhythm on the burpee pull-ups and minimize your breaks between sets. It is better to choose a slower starting pace but stick to it. The last 1 km run should be full until the finish!
Time limit: 40 minutes
20 Burpee Pull-Ups
800 M race
16 Burpees Pull-ups
600 M race
12 burpees Pull-ups
400 M race
8 Burpee Pull-Ups
200 M run
4 Burpee Pull-Ups
EVENT 2: DUMB & DUMBBELL
It’s a shredder, so do all the reps of each movement before moving on to the next. Have a breakout strategy early on and try to avoid reaching failure on any move. You might not want to start, but you’ll finish it off faster if you plan to pause every 5 reps with a few resting breaths and stick to it, rather than needing 30 seconds. or more to recover from a max. together !
50 dumbbell snatch
40 Dumbbell Front squats
10 dumbbell press devils
EVENT 3: THE FINAL FIVE
This is a five round workout that you should tackle as you sprint to end the day. There is no real reason to rest here. You to have to sprint the tracks, or you will waste too much time on them. The hang cleans up, you can just a swipe. If there’s a sticking point, it might be the pull-ups. So have a plan. Two faster sets of four and three with an arm shake is better than wasting time looking at the bar in round three. Move fast and smash it!
5 laps for the time of:
7 Hang Cleans dumbbells
200 M run
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