CrossFit HQ’s Road To The Games series is some of their best media to date and episode 4 continues this trend with several powerhouse athletes: Rich Froning, Mat Fraser, Ben Smith, James Hobart, Dan Bailey, Austin Malleolo, Sara Sigmundsdottir, and Katrin Davidsdottir.




Here are the workouts they do:

Froning, 2 days out:

4 rounds
400m < 1:20
200m jog recovery
300m - 1:20
100m sprint
300m - 1:20
100m sprint
Rest 3:00

Sigmundsdottir:

400m every 3 minutes

Fraser, Froning, Hobart:

Swim practice

Froning, Bailey:

10x3 push press, 240

6 rounds as a team:
5 muscle ups
40ft hs walk
1 pegboard ascent
40ft hs walk

Froning, Bailey, Malleolo, Hobart:

Deadlift:
5x2 455
3x3 455

Sigmundsdottir:

1rm (195)
Then
AMRAP 3:
1 snatch, 175
Then
AMRAP 3:
2 snatch, 155
Then
AMRAP 3:
3 snatch, 135

Then..

AMRAP 40:
10 deadlifts, 145
10 hspu
20 wall ball
20 cal assault bike

Davidsdottir:

Plyometrics
Then
Something with GHD sit-ups, wall ball

Then

3 rounds:
40 cal assault bike
15 strict deficit hspu

Then

Barbell cycle:
1 power snatch
2 overhead squats
3 power cleans
4 front squats

Fraser and Froning:

Clean & jerk, touch n go:
11 at 155
9 at 185
7 at 205
5 at 245
3 at 275

Froning, Fraser, Hobart, Malleolo:

For time:
42 wall ball
21 bench, 185
30 wall ball
15 bench
18 wall ball
9 bench

Post 16.5

Fraser:

Squat triples at 315