The Road To The Games series is some of the best content CrossFit HQ has put out and Episode 5 continues that trend.


Here are their workouts:

Noah Ohlsen

AMRAP 30:
swim the pool
15’ handstand walk
5 push ups
10 sit ups
15 air squats

EMOM 10:
1 power snatch + 2 hang squat snatches (185)

3 rounds for time:
800m ski erg
80 double unders
25 wall ball (20)

For time:
4-3-2-1
legless rope climbs
squat snatch (225)

AMRAP 30:
25 cal row
50m kb walking lunges (55)
100m kb front rack carry
15 handstand push ups
200m medal run
30m sled push (180)

3 rounds of:
5 sumo deadlift (345)
5 strict press (165)

For time:
10-8-6-4-2
d-ball ground to shoulder (100)
paralette hspu

Dan Bailey

For time:
50 cal row
50 box jump overs (24)
50 deadlifts (180)
50 wall ball (20)
50 ring dips
50 wall ball
50 deadlifts
50 box jump overs
50 cal row

EMOM 10:
5 pull ups with a 24kg kb

Track work

For time:
1 legless rope climb
5 snatches (135)
1 legless rope climb
4 snatches (155)
1 legless rope climb
3 snatches (185)
1 legless rope climb
2 snatches (205)
1 legless rope climb
1 snatch (225)
*repeat at the 10 minute mark