Cole Sager Full Day of 2019 Crossfit Games Training

With the 2019 Crossfit Games only one week away athletes are in the thick of their training to make sure they peak at the right time.

That means multiple workouts per session, multiple times a day with very little time for anything else.

Cole Sager (7th in 2018) recently let us in on what a sample day of his Crossfit Games training looks like, and it’s exactly what you might expect.

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MORNING

SWIM SESSION

PART A: 6 rounds on the 2:00, 100m swim

PART B: 10 rounds – 50m swim, 1:00 rest

TRACK SESSION

3X (600m fast, 200m easy), 300m sprint, 1:00 rest

3X (400m fast, 200m easy), 300m sprint, 1:00 rest

3X (300m fast, 200m easy), 300m sprint

EVENING

GYM SESSION

PART 1: Squat Snatches – 4×6 @ 215#, rest 2:00

PART 2: 4 RDS: 2:00 ON, 1:00 OFF

9 Wall balls (30#)
9 Cal erg bike
Max clean and jerks (135#)
Go until 75 clean and jerks are completed

PART 3: EMOM 12:

MIN 1 – 200m run

MIN 2 – 20 cal row

MIN 3 – 50ft handstand walk

The swim and track sessions were included not only to improve those specific modalities but also to train the aerobic system outside of the gym.

The squat snatches were included to practice lifting heavier weights in a complex lift under fatigue.

The following 2 workouts were included for a similar reason: to remain efficient performing clean and jerks and handstand walks under fatigue.

To watch Sager’s full video of his sample day click here.

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