Stylový gym v Ostravě.
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• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up

- Athletic ABC 

b) Metaboolic Intervals - 16min EMOM of (2 Rounds):

1st: 1min ME cal. Echo Bike

2nd: Rest

3rd: 30 sec. ME Double Unders

4th: Rest 

5th: 1min ME Shuttle Run (6m)

6th: Rest

7th: 30 sec. ME Double Unders 

8th: Rest 

c) For time:

15-20-25 Box Jumps Over 60/50

550-550-550m Run

d) Accessory; 

- Cool Down

• weightlifting
• metabolic
• gymnastics

 a) Skill;

- Burgener Strength 

- Plyometrics 

- Technique Split Jerk 

b) Strength - 10min EMOM;

V1: 1x Clean & 1x Jerk (Heavy) 

V2: 2x Clean & 1x Jerk (Heavy) 

V3: 1x Clean & 2x Jerk (Heavy) 

c) 17min AMRAP with Partner of:

21 cal. Row

15 Burpee over Rower

9 Power Clean 70/45

*I go, You go style. 

d) Accessory - 6min EMOM of;

10-5 T2B/K2E

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Hip Circle & Hip Mobility

b) Strength;

5-5-4-4-3-3 Front Squat

c) Snatch "ELISABETH" - For time:

21-15-9 Snatch 60/35

21-15-9 Ring Dips 

d) Accessory - TABATA; 

1st: FLR Plank

2nd: Arch Hold 

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COLLIERY MADE GAMES Registrační den

o Colliery CrossFit Ostrava: 1st Floor CCFO

- 16:30-18:00 První závodní den pro kategorii Teens

- 17:00-19:00 Registrace atletů – Fotografování

- FIFA World Cup live CZE vs. JAR (18:00-20:00)

• weightlifting
• metabolic
• gymnastics

COLLIERY MADE GAMES DAY 1

o Mostárna Industial Park Vítkovice

- 16:00 Judge Briefing

- 16:30-18:00 Registration

- 17:00-18:34 WOD 1

o Colliery CrossFit Ostrava: 1st Floor CCFO

- 18:45-18:50 Ceremoniál

- 19:00-20:42 WOD 2-3

• weightlifting
• metabolic
• gymnastics

COLLIERY MADE GAMES DAY 2

o TJ Unie Hlubina

- 9:00-10:28 WOD 4

o Colliery CrossFit Ostrava: 1st Floor CCFO / Parking

- 9:00-15:20 WOD 5-7

- Adaptive WOD 1-4 (10:50-15:20)

- Ceremoniál / Ceremony (16:00-16:30)

o Afterparty Skautská Ostrava-Poruba

- 20:00-20:30 Tombola

- 20:30-24:00 Manko DJ´s House Party

• weightlifting
• metabolic
• gymnastics

REST DAY

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 7min AMRAP of:

800m Run 

ME Power Snatch 60/35 

b) 7min AMRAP of:

800m Run 

ME Squat Snatch 60/35

c) 7min AMRAP of:

800m Run 

ME OHS 60/35 

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- Barbell Yoga 

- Plyometrics

- Split Walk 

- Split Jump 

- Split Jerk @BW 

- Split Press with empty Barbell 

- Split Jerk with empty Barbell 

- Split Jerk 2x3 @30 of C&J

b) Skill II. - 12min EMOM of: 

1st: 3 Split Jerk @moderate

2nd: 10 Down Up 

c) For Time of:

21-15-9 S2O 50/30

21-15-9 cal. Row 

d) Accessory:

- Seated Single Arm DB Press; 5x 8/side @AHAFA

• weightlifting
• metabolic
• gymnastics

 HEAVY DAY 

a) Skill;

- Hip Circle 

- Plyometrics 

b) Skill; 

- Technique Power & Sq. Clean 

c) 10x Every 90 sec. (15min) of:

1 Squat Clean 

*Go to HEAVY! 

d) 16min E2MOM of:

4 Sq. Clean @60-50 of Daily max

12 Wall Ball 9/6 

e) Accessory;

- Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill I. - TABATA

1st: Jump Rope 

2nd: Down Up

b) Skill II. - 5 Sets Echo Bike of:

60sec. @moderate

30sec. @fast

20sec. @sprint

10sec. @hard 2min Rest

c) Hero "The Ghost" - 23min EMOM of:

1min of Rowing (for calories)

1min of Burpees

1min of Double Unders

1min Rest

d) Accessory;

- Cool Down

• weightlifting
• metabolic
• gymnastics

 a) Skill - 5 Sets Not for Time of:

1 Round "DT" with empty Barbell

5 Burpee Facing Box Jump Over 

1min Rest

b) Strength;

- Technique & Sets Sumo Deadlift High Pull

c) 7 Rounds For Time:

7 SDHP 40/25

7 Push Press 40/25

7 Step over Box 60/50

14 cal. Row/ Bike

d) Accessory; 

- Seated Good Morning; 3x12 @empty Barbell

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY I.

a) Skill; 

- 400m Run @easy 

- 15min Athletic ABC + Agility

b) 15min E3MOM of:

Rx: 400m Run @fast

Ad: 300m Run @fast

Sc: 200m Run @fast 

c) For Time of:

100/80 cal. Machine 1000m Run

100/80 cal. Machine

d) Accessory:

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill;

- 5min Core Strength 

b) Strength - Hip Trust; 

- Technique Hip Thrust 

- 5RM Hip Thrust

- 3x5 @80 of your 5RM

c) „Brian“ – 3 Rounds for Time of:

5 Rope Climb

25 Back Squat 80/45 

d) Accessory:

- BTN Barbell, Calf Raises; 4x20 @light

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH

a) 8min AMRAP of:

30 DB Hang PC 22.5/15

20 V-Ups

10 Step over Box with DB

b) For Time of (8min TC):

10-9-8-7-...-1 Hang Sq. Snatch 40/25

10-9-8-7-...-1 C2B Pull Ups

c) 8min EMOM of:

1st: ME (m) Heavy Kett. Farmer's Carry

2nd: Rest

3rd: ME Double Unders

4th: Rest

*Rest 5min between workouts

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill I. - 12min EMOM;

1st: 8m Suitcase W. Lunges 

2nd: 8m Fr. Rack W. Lunges 

b) Skill; 

- Technique Ring Muscle Ups 

c) For Time of:

30 Ring Muscle Ups 

d) Accessory - TABATA:

1st: Plank to High Plank to Plank 

2nd: Arch Hold

• weightlifting
• metabolic
• gymnastics

a) Skill - For quality;

10-8-6-4-2 Reps @empty barbell:

- Sumo Stance Good Morning

- Jefferson Curl 

b) Strength - Sumo Deadlift:

- 10-5-3-1-3-5-10 reps *1 rep = Heavy!

c) For Time of:

30 Power Clean 60/35

800m Run

30 Power Clean 60/35 

d) Accessory: 

- Cool Down (Row/ Bike)

• weightlifting
• metabolic
• gymnastics

a) Skill - 6min EMOM, 20 sec. On/ 40 sec. Off;

- ME Box Jump Over 

b) Strength;

1RM Paused Back Squat 

c) 13min AMRAP of:

11 Front Squat @BW

22 Burpee Over Rower

33 cal. Row

• weightlifting
• metabolic
• gymnastics

a) Skill - 6min EMOM, 20 sec. On/ 40 sec. Off;

- ME Box Jump Over 

b) Strength;

1RM Paused Back Squat 

c) 13min AMRAP of:

11 Front Squat @BW

22 Burpee Over Rower

33 cal. Row

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Plyometrics; 

- 5min 

b) Skill I. - 10min;

- Technique with empty Barbell 

- Shoulder Press, Push Press & Push Jerk 

c) 20min Time Cap of: 

Shoulder press 1-1-1-1-1RM

Push press 3-3-3-3-3RM

Push jerk 5-5-5-5-5RM

d) Skill II. ;

- Technique Split Jerk (Split walk, Split Jump, Split Jerk) 

- 6min EMOM of: 

1st: 6x R-Arm DB Split Jerk

2nd: 6x L-Arm DB Split Jerk

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- 5min Shoulder & Wrist mobility

- 5min practise Headstand & Handstand 

- 10min practise HS Walk

b) 5x 1min On/ 2min Off:

10/7 cal. Echo Bike

ME (m) HS Walk

c) For Time of:

800-600-400m Run

40-30-20 Straight Leg Sit Ups

d) Accessory:

- Core Strength

• weightlifting
• metabolic
• gymnastics

 a) Strength I., Paused Front Squat:

- 8min EMOM, 2x @60

b) Strength II., Cyclist Squat:

- 3x20 @light weight

c) 6x E3MOM of:

10 Pull Ups

15 Kett. Swing 24/16

20 Box Jump 60/50 

d) Accessory;

- Acc 2min Dead Hang