How to qualify for the CrossFit Games

Consistency is key!
Written by Marcus Smith
Toby Buckland
Feb 13, 2024
-
5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
How to qualify for the CrossFit Games

The CrossFit Games is notoriously unpredictable, challenging & gruelling. Qualifying for and competing at the CrossFit Games is one of the toughest challenges any athlete will ever face.

This does raise an interesting question… Why does it always seem like the same athletes qualify year after year?

Below are some stats from both the Men & Women in competition over the last 5 years. How many of these can you keep up with?

The CrossFit Games qualification process

In a change from previous years, you now need to qualify in the top 25% of athletes in each region (up from 10% in previous years) in order to advance from the Open to the Quarterfinals.

For the Semifinals, only the top 40 men and women from each region (across all divisions) will compete in person for the chance to win a spot at the Games.

The top 40 men and women across all regions will then compete at the CrossFit Games in August 2024, crowing this year’s Fittest on Earth!

CrossFit Games benchmarks 2018 – 2023

Men’s Stats:

5000m Run - 24:30 minutes (2023 CrossFit Games)

Marathon Row - 3:23:00 / 2:24.3 per 500m Pace

Max Snatch - 111kg / 245 lbs (2023 CrossFit Games)

Max Clean & Jerk - 130kg / 285 lbs (2023 CrossFit Games)

Back Squat - 143kg / 315 lbs (2018 CrossFit Games)

Deadlift – 197 kg / 435 lbs (2018 CrossFit Games)

Strict Press – 78 kg / 170 lbs (2018 CrossFit Games)

30 Ring Muscle Ups - 4:35 minutes (2018 CrossFit Games)

Women’s Stats:

5000m Run - 24:30 minutes (2023 CrossFit Games)

Marathon Row - 3:35:00 / 2:32.5 per 500m Pace

Max Snatch - 75kg / 165 lbs (2023 CrossFit Games)

Max Clean & Jerk - 89kg / 196 lbs (2023 CrossFit Games)

Back Squat - 111kg / 245 lbs (2018 CrossFit Games)

Deadlift - 134kg / 295 lbs (2018 CrossFit Games)

Strict Press - 48kg / 105 lbs (2018 CrossFit Games)

30 Ring Muscle Ups - 6:30 minutes (2018 CrossFit Games)

Final thoughts

Isolating any of these feats of strength, fitness and skill alone is not anything out of the ordinary or even special in comparison to specialists of such sports e.g. weightlifting, gymnastics or running.

The key takeaway from these stats is that CrossFit athletes are extremely capable across multiple disciplines. It shows that fitness at the top level is not about what you are best at or extraordinary at, but how consistent you are across the board with everything – including your weaknesses!

Related: 4 things I learned going to the CrossFit Games

Are you interested in upping your CrossFit game? Reach out to tb@innerfight.com to learn how we can help you!

Fun  - Honesty - Simplicity - Smash Life- Mental Toughness - HARD WORK

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-16

Gymnastics

Snatch focus for this week. 3 position snatch. Understanding the high hang, hang and from the floor positions for better timing.

Some fun stuff for the eid holiday and will see how how heavy we can go with a 3 miss rule, like a mini competition

Check out the entire months programming options across all of our classes and programs

https://youtu.be/4pzZExXVsXo

Here's a run down of our other classes this month:

Gymnastics: https://youtube.com/shorts/QN__t-BIayI?feature=share


Pure Strength

Monday - Starting the week off with push + pull. Using tempo strict banded pull ups & incline dumbbell bench press to strengthen the upper body. Not crazy on volume here today but lots & lots of tension created.

Wednesday - We go to lower body for a glute focused session. Using barbell hip thrusts, kettlebell swings, banded marches & more. You’ll be feeling session a few days after for sure.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-16

Track Tuesday

This week is our famous ‘builders’ workout. This workout is about building your pace from marathon pace down to 5k pace. The fastest group will do this over 2k efforts, the distance decreases depending on the group’s goal paces. The shortest interval will be 800m. Every group does 4 sets meaning this workout is accessible for everyone and guaranteed to give you a good time!

Start time: 05:59am

Entrance fee: https://isddubai.com/athletics-venuehire/

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6


Wednesday Ride

You cannot change what you cannot measure. This week we measure Critical Power over a 3 and 12min efforts. Bring your max efforts!

Start time: 05:59am

Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-16

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Easy and Strength

Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.

We twill hen spend 30 mins in the gym, to help you run strong. This week we will see some new movements as we commence our next strength cycle.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

Description: This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week you are looking to build your pace throughout your reps. Starting the rep at Marathon pace, you are aiming to be at 5km by the end of the rep.

We have 12 different pace groups; the coaches will help you find a pace group to work with for the session.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Intervals

Today we are running intervals from InnerFight, a great opportunity for you to get some fast running in if you did not make it to track on Tuesday. Today we have 1km repeats on the menu.

Friday*

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we are heading back the canal bridge at the end of the beach for 30 mins of hill repeats. We will start and finish with easy running there/back. Remember to stay tall on your hill runs, look forward and not at the ground. Hills are a great way to strengthen your legs.

*Track Tuesday and Coffee Run will host male and female runners

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-16

First week of the new block. This block will run for 6 weeks with a consistent weekly back squat + strict pull up / L sit progression throughout. Kick off the week with a new movement Sumo deadlifts & a spicy burpee workout. Tuesday we have push press & a mixed gymnastics partner workout. Wednesday we squat both on one & two legs. Thursday is our strict pull ups & first progression of L sits, before finishing hard on friday with squat cleans & a classic couplet!

Monday:

Strength: Sumo Deadlifts + Box Jumps


Conditioning:

For Time: 75 Burpee Box Jump Overs


60s On / 60s Off x 10

10 SDLHP 45 / 30kg

AMRAP Burpee Box Jump Over 24 / 20"


Tuesday:

Strength: Barbell Push Press


Conditioning:

Partner Workout 2 Rounds For Time:


40 Syncro Push Ups

30 / 24 Calorie Ski

40 Syncro  V Ups

30 / 24 Calorie Ski

40 Syncro Pull Ups

30 / 24 Calorie Ski

Wednesday:

Strength: Barbell Back Squat


Conditioning:

20 min AMRAP

50 Double Unders

20 / 15 Cal Assault Bike

10 Pistols (L Leg)

10 Pistols (R Leg)

Rest 60s

Thursday:

Strength: Strict Pull Ups + L Sits


Conditioning:

EMOM x 25 min

1: 3 Rope Climbs

2: 15 / 10 Cal Row

3: 12 / 8 / 6 Toes To Bar

4: 15 / 10 Cal C2 Bike

5: Rest

Friday:

Strength: Barbell Cleans


Conditioning:

For Time:

Olivara Run (800m)

42 FR Rev Lunge 45/30kg

Park Run (400m)

30 Front Squats

Pool Run (200m)

18 Thrusters

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
How to qualify for the CrossFit Games

The CrossFit Games is notoriously unpredictable, challenging & gruelling. Qualifying for and competing at the CrossFit Games is one of the toughest challenges any athlete will ever face.

This does raise an interesting question… Why does it always seem like the same athletes qualify year after year?

Below are some stats from both the Men & Women in competition over the last 5 years. How many of these can you keep up with?

The CrossFit Games qualification process

In a change from previous years, you now need to qualify in the top 25% of athletes in each region (up from 10% in previous years) in order to advance from the Open to the Quarterfinals.

For the Semifinals, only the top 40 men and women from each region (across all divisions) will compete in person for the chance to win a spot at the Games.

The top 40 men and women across all regions will then compete at the CrossFit Games in August 2024, crowing this year’s Fittest on Earth!

CrossFit Games benchmarks 2018 – 2023

Men’s Stats:

5000m Run - 24:30 minutes (2023 CrossFit Games)

Marathon Row - 3:23:00 / 2:24.3 per 500m Pace

Max Snatch - 111kg / 245 lbs (2023 CrossFit Games)

Max Clean & Jerk - 130kg / 285 lbs (2023 CrossFit Games)

Back Squat - 143kg / 315 lbs (2018 CrossFit Games)

Deadlift – 197 kg / 435 lbs (2018 CrossFit Games)

Strict Press – 78 kg / 170 lbs (2018 CrossFit Games)

30 Ring Muscle Ups - 4:35 minutes (2018 CrossFit Games)

Women’s Stats:

5000m Run - 24:30 minutes (2023 CrossFit Games)

Marathon Row - 3:35:00 / 2:32.5 per 500m Pace

Max Snatch - 75kg / 165 lbs (2023 CrossFit Games)

Max Clean & Jerk - 89kg / 196 lbs (2023 CrossFit Games)

Back Squat - 111kg / 245 lbs (2018 CrossFit Games)

Deadlift - 134kg / 295 lbs (2018 CrossFit Games)

Strict Press - 48kg / 105 lbs (2018 CrossFit Games)

30 Ring Muscle Ups - 6:30 minutes (2018 CrossFit Games)

Final thoughts

Isolating any of these feats of strength, fitness and skill alone is not anything out of the ordinary or even special in comparison to specialists of such sports e.g. weightlifting, gymnastics or running.

The key takeaway from these stats is that CrossFit athletes are extremely capable across multiple disciplines. It shows that fitness at the top level is not about what you are best at or extraordinary at, but how consistent you are across the board with everything – including your weaknesses!

Related: 4 things I learned going to the CrossFit Games

Are you interested in upping your CrossFit game? Reach out to tb@innerfight.com to learn how we can help you!

Fun  - Honesty - Simplicity - Smash Life- Mental Toughness - HARD WORK

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-16

Track Tuesday

This week is our famous ‘builders’ workout. This workout is about building your pace from marathon pace down to 5k pace. The fastest group will do this over 2k efforts, the distance decreases depending on the group’s goal paces. The shortest interval will be 800m. Every group does 4 sets meaning this workout is accessible for everyone and guaranteed to give you a good time!

Start time: 05:59am

Entrance fee: https://isddubai.com/athletics-venuehire/

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6


Wednesday Ride

You cannot change what you cannot measure. This week we measure Critical Power over a 3 and 12min efforts. Bring your max efforts!

Start time: 05:59am

Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-16

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Easy and Strength

Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.

We twill hen spend 30 mins in the gym, to help you run strong. This week we will see some new movements as we commence our next strength cycle.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

Description: This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week you are looking to build your pace throughout your reps. Starting the rep at Marathon pace, you are aiming to be at 5km by the end of the rep.

We have 12 different pace groups; the coaches will help you find a pace group to work with for the session.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Intervals

Today we are running intervals from InnerFight, a great opportunity for you to get some fast running in if you did not make it to track on Tuesday. Today we have 1km repeats on the menu.

Friday*

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we are heading back the canal bridge at the end of the beach for 30 mins of hill repeats. We will start and finish with easy running there/back. Remember to stay tall on your hill runs, look forward and not at the ground. Hills are a great way to strengthen your legs.

*Track Tuesday and Coffee Run will host male and female runners

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-16

First week of the new block. This block will run for 6 weeks with a consistent weekly back squat + strict pull up / L sit progression throughout. Kick off the week with a new movement Sumo deadlifts & a spicy burpee workout. Tuesday we have push press & a mixed gymnastics partner workout. Wednesday we squat both on one & two legs. Thursday is our strict pull ups & first progression of L sits, before finishing hard on friday with squat cleans & a classic couplet!

Monday:

Strength: Sumo Deadlifts + Box Jumps


Conditioning:

For Time: 75 Burpee Box Jump Overs


60s On / 60s Off x 10

10 SDLHP 45 / 30kg

AMRAP Burpee Box Jump Over 24 / 20"


Tuesday:

Strength: Barbell Push Press


Conditioning:

Partner Workout 2 Rounds For Time:


40 Syncro Push Ups

30 / 24 Calorie Ski

40 Syncro  V Ups

30 / 24 Calorie Ski

40 Syncro Pull Ups

30 / 24 Calorie Ski

Wednesday:

Strength: Barbell Back Squat


Conditioning:

20 min AMRAP

50 Double Unders

20 / 15 Cal Assault Bike

10 Pistols (L Leg)

10 Pistols (R Leg)

Rest 60s

Thursday:

Strength: Strict Pull Ups + L Sits


Conditioning:

EMOM x 25 min

1: 3 Rope Climbs

2: 15 / 10 Cal Row

3: 12 / 8 / 6 Toes To Bar

4: 15 / 10 Cal C2 Bike

5: Rest

Friday:

Strength: Barbell Cleans


Conditioning:

For Time:

Olivara Run (800m)

42 FR Rev Lunge 45/30kg

Park Run (400m)

30 Front Squats

Pool Run (200m)

18 Thrusters

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-16

Gymnastics

Snatch focus for this week. 3 position snatch. Understanding the high hang, hang and from the floor positions for better timing.

Some fun stuff for the eid holiday and will see how how heavy we can go with a 3 miss rule, like a mini competition

Check out the entire months programming options across all of our classes and programs

https://youtu.be/4pzZExXVsXo

Here's a run down of our other classes this month:

Gymnastics: https://youtube.com/shorts/QN__t-BIayI?feature=share


Pure Strength

Monday - Starting the week off with push + pull. Using tempo strict banded pull ups & incline dumbbell bench press to strengthen the upper body. Not crazy on volume here today but lots & lots of tension created.

Wednesday - We go to lower body for a glute focused session. Using barbell hip thrusts, kettlebell swings, banded marches & more. You’ll be feeling session a few days after for sure.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
How to qualify for the CrossFit Games

The CrossFit Games is notoriously unpredictable, challenging & gruelling. Qualifying for and competing at the CrossFit Games is one of the toughest challenges any athlete will ever face.

This does raise an interesting question… Why does it always seem like the same athletes qualify year after year?

Below are some stats from both the Men & Women in competition over the last 5 years. How many of these can you keep up with?

The CrossFit Games qualification process

In a change from previous years, you now need to qualify in the top 25% of athletes in each region (up from 10% in previous years) in order to advance from the Open to the Quarterfinals.

For the Semifinals, only the top 40 men and women from each region (across all divisions) will compete in person for the chance to win a spot at the Games.

The top 40 men and women across all regions will then compete at the CrossFit Games in August 2024, crowing this year’s Fittest on Earth!

CrossFit Games benchmarks 2018 – 2023

Men’s Stats:

5000m Run - 24:30 minutes (2023 CrossFit Games)

Marathon Row - 3:23:00 / 2:24.3 per 500m Pace

Max Snatch - 111kg / 245 lbs (2023 CrossFit Games)

Max Clean & Jerk - 130kg / 285 lbs (2023 CrossFit Games)

Back Squat - 143kg / 315 lbs (2018 CrossFit Games)

Deadlift – 197 kg / 435 lbs (2018 CrossFit Games)

Strict Press – 78 kg / 170 lbs (2018 CrossFit Games)

30 Ring Muscle Ups - 4:35 minutes (2018 CrossFit Games)

Women’s Stats:

5000m Run - 24:30 minutes (2023 CrossFit Games)

Marathon Row - 3:35:00 / 2:32.5 per 500m Pace

Max Snatch - 75kg / 165 lbs (2023 CrossFit Games)

Max Clean & Jerk - 89kg / 196 lbs (2023 CrossFit Games)

Back Squat - 111kg / 245 lbs (2018 CrossFit Games)

Deadlift - 134kg / 295 lbs (2018 CrossFit Games)

Strict Press - 48kg / 105 lbs (2018 CrossFit Games)

30 Ring Muscle Ups - 6:30 minutes (2018 CrossFit Games)

Final thoughts

Isolating any of these feats of strength, fitness and skill alone is not anything out of the ordinary or even special in comparison to specialists of such sports e.g. weightlifting, gymnastics or running.

The key takeaway from these stats is that CrossFit athletes are extremely capable across multiple disciplines. It shows that fitness at the top level is not about what you are best at or extraordinary at, but how consistent you are across the board with everything – including your weaknesses!

Related: 4 things I learned going to the CrossFit Games

Are you interested in upping your CrossFit game? Reach out to tb@innerfight.com to learn how we can help you!

Fun  - Honesty - Simplicity - Smash Life- Mental Toughness - HARD WORK

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-16

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Easy and Strength

Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.

We twill hen spend 30 mins in the gym, to help you run strong. This week we will see some new movements as we commence our next strength cycle.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

Description: This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week you are looking to build your pace throughout your reps. Starting the rep at Marathon pace, you are aiming to be at 5km by the end of the rep.

We have 12 different pace groups; the coaches will help you find a pace group to work with for the session.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Intervals

Today we are running intervals from InnerFight, a great opportunity for you to get some fast running in if you did not make it to track on Tuesday. Today we have 1km repeats on the menu.

Friday*

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we are heading back the canal bridge at the end of the beach for 30 mins of hill repeats. We will start and finish with easy running there/back. Remember to stay tall on your hill runs, look forward and not at the ground. Hills are a great way to strengthen your legs.

*Track Tuesday and Coffee Run will host male and female runners

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-16

First week of the new block. This block will run for 6 weeks with a consistent weekly back squat + strict pull up / L sit progression throughout. Kick off the week with a new movement Sumo deadlifts & a spicy burpee workout. Tuesday we have push press & a mixed gymnastics partner workout. Wednesday we squat both on one & two legs. Thursday is our strict pull ups & first progression of L sits, before finishing hard on friday with squat cleans & a classic couplet!

Monday:

Strength: Sumo Deadlifts + Box Jumps


Conditioning:

For Time: 75 Burpee Box Jump Overs


60s On / 60s Off x 10

10 SDLHP 45 / 30kg

AMRAP Burpee Box Jump Over 24 / 20"


Tuesday:

Strength: Barbell Push Press


Conditioning:

Partner Workout 2 Rounds For Time:


40 Syncro Push Ups

30 / 24 Calorie Ski

40 Syncro  V Ups

30 / 24 Calorie Ski

40 Syncro Pull Ups

30 / 24 Calorie Ski

Wednesday:

Strength: Barbell Back Squat


Conditioning:

20 min AMRAP

50 Double Unders

20 / 15 Cal Assault Bike

10 Pistols (L Leg)

10 Pistols (R Leg)

Rest 60s

Thursday:

Strength: Strict Pull Ups + L Sits


Conditioning:

EMOM x 25 min

1: 3 Rope Climbs

2: 15 / 10 Cal Row

3: 12 / 8 / 6 Toes To Bar

4: 15 / 10 Cal C2 Bike

5: Rest

Friday:

Strength: Barbell Cleans


Conditioning:

For Time:

Olivara Run (800m)

42 FR Rev Lunge 45/30kg

Park Run (400m)

30 Front Squats

Pool Run (200m)

18 Thrusters

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-16

Gymnastics

Snatch focus for this week. 3 position snatch. Understanding the high hang, hang and from the floor positions for better timing.

Some fun stuff for the eid holiday and will see how how heavy we can go with a 3 miss rule, like a mini competition

Check out the entire months programming options across all of our classes and programs

https://youtu.be/4pzZExXVsXo

Here's a run down of our other classes this month:

Gymnastics: https://youtube.com/shorts/QN__t-BIayI?feature=share


Pure Strength

Monday - Starting the week off with push + pull. Using tempo strict banded pull ups & incline dumbbell bench press to strengthen the upper body. Not crazy on volume here today but lots & lots of tension created.

Wednesday - We go to lower body for a glute focused session. Using barbell hip thrusts, kettlebell swings, banded marches & more. You’ll be feeling session a few days after for sure.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-16

Track Tuesday

This week is our famous ‘builders’ workout. This workout is about building your pace from marathon pace down to 5k pace. The fastest group will do this over 2k efforts, the distance decreases depending on the group’s goal paces. The shortest interval will be 800m. Every group does 4 sets meaning this workout is accessible for everyone and guaranteed to give you a good time!

Start time: 05:59am

Entrance fee: https://isddubai.com/athletics-venuehire/

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6


Wednesday Ride

You cannot change what you cannot measure. This week we measure Critical Power over a 3 and 12min efforts. Bring your max efforts!

Start time: 05:59am

Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
How to qualify for the CrossFit Games

The CrossFit Games is notoriously unpredictable, challenging & gruelling. Qualifying for and competing at the CrossFit Games is one of the toughest challenges any athlete will ever face.

This does raise an interesting question… Why does it always seem like the same athletes qualify year after year?

Below are some stats from both the Men & Women in competition over the last 5 years. How many of these can you keep up with?

The CrossFit Games qualification process

In a change from previous years, you now need to qualify in the top 25% of athletes in each region (up from 10% in previous years) in order to advance from the Open to the Quarterfinals.

For the Semifinals, only the top 40 men and women from each region (across all divisions) will compete in person for the chance to win a spot at the Games.

The top 40 men and women across all regions will then compete at the CrossFit Games in August 2024, crowing this year’s Fittest on Earth!

CrossFit Games benchmarks 2018 – 2023

Men’s Stats:

5000m Run - 24:30 minutes (2023 CrossFit Games)

Marathon Row - 3:23:00 / 2:24.3 per 500m Pace

Max Snatch - 111kg / 245 lbs (2023 CrossFit Games)

Max Clean & Jerk - 130kg / 285 lbs (2023 CrossFit Games)

Back Squat - 143kg / 315 lbs (2018 CrossFit Games)

Deadlift – 197 kg / 435 lbs (2018 CrossFit Games)

Strict Press – 78 kg / 170 lbs (2018 CrossFit Games)

30 Ring Muscle Ups - 4:35 minutes (2018 CrossFit Games)

Women’s Stats:

5000m Run - 24:30 minutes (2023 CrossFit Games)

Marathon Row - 3:35:00 / 2:32.5 per 500m Pace

Max Snatch - 75kg / 165 lbs (2023 CrossFit Games)

Max Clean & Jerk - 89kg / 196 lbs (2023 CrossFit Games)

Back Squat - 111kg / 245 lbs (2018 CrossFit Games)

Deadlift - 134kg / 295 lbs (2018 CrossFit Games)

Strict Press - 48kg / 105 lbs (2018 CrossFit Games)

30 Ring Muscle Ups - 6:30 minutes (2018 CrossFit Games)

Final thoughts

Isolating any of these feats of strength, fitness and skill alone is not anything out of the ordinary or even special in comparison to specialists of such sports e.g. weightlifting, gymnastics or running.

The key takeaway from these stats is that CrossFit athletes are extremely capable across multiple disciplines. It shows that fitness at the top level is not about what you are best at or extraordinary at, but how consistent you are across the board with everything – including your weaknesses!

Related: 4 things I learned going to the CrossFit Games

Are you interested in upping your CrossFit game? Reach out to tb@innerfight.com to learn how we can help you!

Fun  - Honesty - Simplicity - Smash Life- Mental Toughness - HARD WORK

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
How to qualify for the CrossFit Games

The CrossFit Games is notoriously unpredictable, challenging & gruelling. Qualifying for and competing at the CrossFit Games is one of the toughest challenges any athlete will ever face.

This does raise an interesting question… Why does it always seem like the same athletes qualify year after year?

Below are some stats from both the Men & Women in competition over the last 5 years. How many of these can you keep up with?

The CrossFit Games qualification process

In a change from previous years, you now need to qualify in the top 25% of athletes in each region (up from 10% in previous years) in order to advance from the Open to the Quarterfinals.

For the Semifinals, only the top 40 men and women from each region (across all divisions) will compete in person for the chance to win a spot at the Games.

The top 40 men and women across all regions will then compete at the CrossFit Games in August 2024, crowing this year’s Fittest on Earth!

CrossFit Games benchmarks 2018 – 2023

Men’s Stats:

5000m Run - 24:30 minutes (2023 CrossFit Games)

Marathon Row - 3:23:00 / 2:24.3 per 500m Pace

Max Snatch - 111kg / 245 lbs (2023 CrossFit Games)

Max Clean & Jerk - 130kg / 285 lbs (2023 CrossFit Games)

Back Squat - 143kg / 315 lbs (2018 CrossFit Games)

Deadlift – 197 kg / 435 lbs (2018 CrossFit Games)

Strict Press – 78 kg / 170 lbs (2018 CrossFit Games)

30 Ring Muscle Ups - 4:35 minutes (2018 CrossFit Games)

Women’s Stats:

5000m Run - 24:30 minutes (2023 CrossFit Games)

Marathon Row - 3:35:00 / 2:32.5 per 500m Pace

Max Snatch - 75kg / 165 lbs (2023 CrossFit Games)

Max Clean & Jerk - 89kg / 196 lbs (2023 CrossFit Games)

Back Squat - 111kg / 245 lbs (2018 CrossFit Games)

Deadlift - 134kg / 295 lbs (2018 CrossFit Games)

Strict Press - 48kg / 105 lbs (2018 CrossFit Games)

30 Ring Muscle Ups - 6:30 minutes (2018 CrossFit Games)

Final thoughts

Isolating any of these feats of strength, fitness and skill alone is not anything out of the ordinary or even special in comparison to specialists of such sports e.g. weightlifting, gymnastics or running.

The key takeaway from these stats is that CrossFit athletes are extremely capable across multiple disciplines. It shows that fitness at the top level is not about what you are best at or extraordinary at, but how consistent you are across the board with everything – including your weaknesses!

Related: 4 things I learned going to the CrossFit Games

Are you interested in upping your CrossFit game? Reach out to tb@innerfight.com to learn how we can help you!

Fun  - Honesty - Simplicity - Smash Life- Mental Toughness - HARD WORK

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep

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