Category: CF Games

Bench Press 8-6-4-2

Bench Press 8-6-4-2

Use as a warm-up and not a heavy 2RM.
Rest as needed between sets.

Hero WOD: Locke

For time:
Row, 565 m
— then —
7 rounds of:
9 Deadlifts, 185/125 lbs
25 Push-ups
21 Box Step-ups, 24/20 in
— then —
Row, 565 m

*Row or Run

Time Cap = 35 min.

Matthew S. Locke died on Sept. 25, 2021, while trying to save someone’s life. Locke served in the Army National Guard, deploying to Afghanistan from May 2013 to February 2014. After returning home, he dedicated himself to law enforcement, working with multiple agencies, including the McNairy County Sheriff’s Department, Adamsville Police Department, and Hardin County Sheriff’s Department.

Locke was the ultimate soldier and officer. He is survived by his daughter Riley; his parents, Lisa and Galen Benson and Lee and Kevin Locke; his siblings, Bobby, Autumn, Jake, Nathan Mizell, and Jessica Mizell; his grandparents, aunts and uncles, and friends.

26.1 Rx’d and Scaled – CrossFit Games Open

For time:
20 Wall Balls, 20/14 lbs, 10/9 ft
18 Box Jump Overs, 24/20 in
30 Wall Balls, 20/14 lbs, 10/9 ft
18 Box Jump Overs, 24/20 in
40 Wall Balls, 20/14 lbs, 10/9 ft
18 Medicine Ball Box Step Overs, 20/14 lbs, 24/20 in
66 Wall Balls, 20/14 lbs, 10/9 ft
18 Medicine Ball Box Step Overs, 20/14 lbs, 24/20 in
40 Wall Balls, 20/14 lbs, 10/9 ft
18 Box Jump Overs, 24/20 in
30 Wall Balls, 20/14 lbs, 10/9 ft
18 Box Jump Overs, 24/20 in
20 Wall Balls, 20/14 lbs, 10/9 ft

Time cap: 12 mins

26.1 Scaled – CrossFit Games Open

For time:
20 Wall Balls, 14/10 lbs, 10/9 ft
18 Box Jump Overs, 24/20 in
30 Wall Balls, 14/10 lbs, 10/9 ft
18 Box Jump Overs, 24/20 in
40 Wall Balls, 14/10 lbs, 10/9 ft
18 Medicine Ball Box Step Overs, 14/10 lbs, 24/20 in
66 Wall Balls, 14/10 lbs, 10/9 ft
18 Medicine Ball Box Step Overs, 14/10 lbs, 24/20 in
40 Wall Balls, 14/10 lbs, 10/9 ft
18 Box Jump Overs, 24/20 in
30 Wall Balls, 14/10 lbs, 10/9 ft
18 Box Jump Overs, 24/20 in
20 Wall Balls, 14/10 lbs, 10/9 ft

Time cap: 12 mins

*May step-up

Deadlift 2RM

Log your best Deadlift 2 rep max lift.

Only log the heaviest 2 rep, do not include sets prior to it.

5 RFT: Box Jumps and Deadlifts

5 rounds for time of:
10 Box Jumps, 30/24 in
10 Deadlifts, pick load
Rest 1 min

Checkout: Double Unders 100 Reps for Time

For time:
100 Double Unders

Team WOD: AMRAP 20 mins: Burpees, Rope Climbs, and Double Unders

With a partner, alternating full rounds – AMRAP in 20 mins of:
5 Burpees
1 Rope Climb, 15 ft
30 Double Unders

Solo WOD: AMRAP 10 mins: Burpees, Rope Climbs and Double Unders

Complete as many rounds as possible in 10 mins of:
10 Burpees
1 Rope Climb, 5 m
20 Double Unders

E3MOM for 30 mins: Rows, Pull-ups, and Hang Squat Clean + Thruster

Every 3 mins for 30 mins do:
Row, 150/125 m
7 Pull-ups
1 Hang Squat Clean + Thruster, pick load

Back Squat 4-4-4

Back Squat 4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

4 RFT: Sumo Deadlift High-pulls, Push Press and Back Squats

4 rounds for time of:
10 Sumo Deadlift High-pulls, 95/65 lbs
10 Push Press, 95/65 lbs
20 Back Squats, 95/65 lbs

E2MOM for 10 mins: Deadlift x 5

5 Deadlifts, pick load

Every 2 mins for 10 mins.

6 RFT: Wall Balls, Pull-ups, and Deadlifts

6 rounds for time of:
15 Wall Balls, 20/14 lbs, 10/9 ft
10 Pull-ups
5 Deadlifts, 225/155 lbs

Overhead Squat 5-5-ME

Overhead Squat 5-5-ME

Use the heaviest weight you can for each set.
Rest as needed between sets.

Opt. 1: Nancy

5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs

Opt. 2: Rowing Nancy

5 rounds for time of:
400 m Row
15 Overhead Squats 95 lbs

Post total time.