Stylový gym v Ostravě.
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• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Barbell Yoga

b) Strength - 12min EMOM of:

1-2min: 3x Deadlift @50 

3-4min: 3x Deadlift @55

5-6min: 3x Deadlift @60

7-8min: 3x Deadlift @65

9-10min: 3x Deadlift@70 

11-12min: 3x Deadlift @75

c) 3 Rounds For Time:

400m Run

30 Kettlebell Swing 20/12

20 Goblet Squat 20/12 

10 Target Burpeee 

d) Accessory - 5min EMOM:

- 30 sec. Dual Kett. Front Rack Hold, 

30 sec. Rest

• weightlifting
• metabolic
• gymnastics

 HEAVY DAY 

a) Skill I.;

- General Warm Up 

- Barbell Yoga

- Plyometrics

b) Skill II.;

- Technique Power Snatch 

- Technique OHS 

- Technique Squat Snatch 

c) 00:00-10:00

1RM Squat Snatch 

d) 10:00-20:00 For Time of:

Squat Snatch unbroken 10-8-6-4-2 @60 of 1RM 

e) Accessory:

- Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill I. (15min);

- Ring Dips

- Technique Jumping Ring MU

- Technique Banded Ring MU 

b) Team "Nasty Girl V3" - 3 Rounds For Time (14min TC):

Accumulate 50 Pistols Squat

Accumulate 10 Ring Muscle Ups 

Accumulate 10 HPC 70/40 

c) 18min AMRAP with Partner of:

400m Run Together

20m HS Walk (Accumulate)

d) Accessory;

- Cool Down

• weightlifting
• metabolic
• gymnastics

 a) Skill;

- General Warm Up 

- Barbell Yoga 

- Hip Flow & Hip Mobility 

- Technique Overhead Squat

b) Strength 

- OHS; 5-5-4-4-3-3-2-2-1-1 

*empty Barbell to 1RM 

c) For time:

15-12-9-6-3 Deadlifts 100/65

30-24-18-12-6 HRPU

30-24-18-12-6 cal. Row 

d) Accessory;

- 5min Core Strength

• weightlifting
• metabolic
• gymnastics

a) 8min EMOM of:

4 Push Press @increasing to 4RM

b) 9min EMOM of:

1st: 10-5 HSPU 

2nd: 10-5 Burpee Facing over Line 

3rd: 10-5m HS Walk

c) For Time of:

21-15-9 Goblet Reverse Lunges

21-15-9 C2B Pull Ups

• weightlifting
• metabolic
• gymnastics

 a) Skill I.;

- General Warm Up 

- Barbell Yoga 

- Plyometrics 

- Technique Power Snatch 

b) Skill II. - 6 Sets;

1 Snatch Pull + 1 Power Snatch

c) 18min AMRAP of:

10 Power Snatch 50-40/30-25

20 Jump Side over Bar

300m Run

1min Rest

d) Accessory: 

- 3x20 Russian Twist @heavy

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY

a) Skill;

- 3min Wrist Mobility 

- 3min Shoulder Stretch 

- 3min Technique Strict HSPU 

b) Gymnastics Ladder, Strict HSPU;

Rx: 2-4-6-8-10-8-6-4-2 

Ad: 1-2-3-4-5-4-3-2-1 

c) 7 Rounds For Time of:

3 Wall Walks

5 Target Burpee

7 T2B

9 Box Jump Over 60/50 

d) Accessory - Static Core;

- Acc 5min Plank

• weightlifting
• metabolic
• gymnastics

 a) Skill;

- General Warm Up 

- Barbell Yoga

- Technique Deadlift

b) Strength;

Deadlift 5x5 @75 of 1RM

c) For Time of: 

200m Run with Slamball 30/20 
Then;
20-15-10-5 Deadlift 50/35
20-15-10-5 cal. Row 

d) Accessory: 

- Supinated Barbell Row; 4x10 @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Barbell Yoga 

- Hip Flow & Hip Mobility 

b) Paused Back Squat;

6x3 @55-50 of 1RM 

c) For Time of:

800m Run

20 Thruster 40/25

20 Pull Ups

400m Run

10 Thruster 60/35

10 Bar Muscle Ups

d) For Quality of;

- 100 Sit Ups CMG Standard

• weightlifting
• metabolic
• gymnastics

 HEAVY DAY 

a) Skill;

- General Warm Up 

- Barbell Yoga

- Technique Clean & Jerk

b) TEST - CMG Event 4;

1RM Clean & Jerk

c) 10min EMOM of:

1x Clean & Jerk @85 of 1RM

d) Accessory:

- Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill;

- 800m Run

- 5min Ankle & Hip Mobility 

- Technique 1-Leg Pistols Squat

b) 5x 90 sec. On/ 90 sec. Off:

20/15 cal. Echo Bike

ME Pistols Squat

c) 12min AMRAP of:

3-6-9-12… C2B PU

– Row 15/12 cal. after each round

d) Accessory:

- Banded Lat-Pull Down; 4x12

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH

a) 10min EMOM of:

1st: 2 Clean & Jerk @moderate

2nd: 15-10 Push Up to Plate

b) 8min EMOM of:

1 Rope Climb + Double Unders*

*Rx 40DU, Ad: 20DU, Sc: 10 DU 

c) 8min AMRAP of:

12 Wall Ball Lunges 9/6

10 cal. Row 8 Burpee over Bar

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY II.

a) 2 Rounds For Quality of:

3min Echo Bike @moderate

3min Row @moderate 

3min Ski @moderate 

3min Run @moderate 

3min Rest 

b) Pre_Event 5 CMG, 6x;

2x 75m Run with Medball 30/20

2x 75m Run 2min Rest 

c) Accessory: 

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- General Warm Up 

- Hip Flow & Hip Mobility 

- Plyometrics

b) Strenght - 6x every 90 sec.;

3 Snatch Grip Push Press

2 Overhead Squat

1 Snatch Balance

c) Skill II. - 10min EMOM;

1st: 5 Strict Pull Ups

2nd: 2 Power Snatch @heavy 

d) For Time of:

30 Pull Ups

30 OHS @50 of 1RM Snatch 

e) Accessory:

- Stretch

• weightlifting
• metabolic
• gymnastics

 a) Skill;

- Barbell Yoga (5min)

- 6x6 Jump over Obstacle

b) Strength;

- Tehnique 1-Arm Devil Press 

- 8min EMOM of (22.5/15); 

1st: 5-4x (R) 1-Arm Devil Press 

2nd: 5-4x (L) 1-Arm Devil Press

c) 10min Time Cap of:

Buy In 150 Double Unders

Then AMRAP of,

20 alt. DB Hang Clean 22.5/15 

20 Box Jump Over 

20/16 cal. Row

d) Accessory: 

- Acc 100 Calf Raises with empty Barbell BTN

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY

a) Skill I; 

- General Warm Up

- Animal Flow

- Technique HS Walk 

b) Skill II., 12min EMOM of:

1st: 20 sec. ME (m) HSW 

2nd: 15-10 Sit Ups (plate 20kg)

c) 6 Rounds For Time of:

8 Ring Dips

12 Burpee over Line

16 Hollow Rock

d) Accessory - Core with Partner ;

- Half Kneeling Med Ball Chop; 5x 10/side (6/4)

• weightlifting
• metabolic
• gymnastics

 a) Skill I.;

- General Warm Up 

- Plyometrics

b) Strenght;

- Push Jerk, 6x3 @75-80

c) Skill II.;

- Technique Double Unders 

d) 2x 5min On/ 2min Off:

21/16 cal. Echo Bike

15 Deadlift 70/40

9 Front Squat 70/40

ME Double Unders 

e) Accessory: 

- Clean Grip Jefferson Curls; Acc 15-10 Reps

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Skill;

- General Warm Up 

- Barbell Yoga

- Hip Flow & Hip Mobility 

b) Back Squat Wave;

5-3-1-5-3-1-5-3-1 

c) For Time of:

Isabel (30x Snatch 60/35) 

3min Rest 

Grace (30x C&J 60/35)

d) Accessory:

- Stretch

• weightlifting
• metabolic
• gymnastics

MONSTER MASH

a) For Time of:

20 Deadlifts 80/45

4x5m Handstand Walk

15 Deadlifts 80/45

3x5m Handstand Walk

10 Deadlifts 80/45

2x5m Handstand Walk

b) 4 Rounds For Time of:

20-15-10-5 Thrusters 30/20

4-3-2-1 Rope Climbs

c) 8min AMRAP of:

ME (m) Row

*Rest 5min between workouts.

• 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 

- - - - - - - - - - - - - - - - - - - - - - 

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