September 13, 2021 – Competition Program

Primary Training Session
Movement Primer
One set of:
Depth Jump with Horizontal Take-Off x 6 reps

Rest 60 seconds, and then. . .

Five sets at 90+% effort of:
20-30 Meters Sprint on Assault Runner*
Rest 60 seconds

*If you do not have access to an Assault Runner please perform a 10-12 second sprint on a Bike Erg or Assault Bike.

A.
Front Squat
*Set 1: 5 reps @ 70% of 1-RM
*Set 2: 4 reps @ 80%
*Set 3: 3 rep @ 85%
*Set 4: 3 reps @ 90%
Rest 2 minutes between sets

B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

C.
Back Squat
*Set 1: 8 reps @ 65% of 1-RM
*Set 2: 6 reps @ 75%
*Set 3: 4 rep @ 85%
*Set 4: 4 reps @ 90%
Rest 2 minutes between sets

*Alternative for athletes who feel they’ve reached sufficient squatting strength or who believe they need to prioritize skills and conditioning over strength:

Every 5 minutes, for 15 minutes (3 sets) for times of:
300/250 Meter Row
15 Burpees Over the Erg
12 Strict Handstand Push-Ups
6 Wall Walks

D.
Three rounds for time of:
400 Meter Run
30 Alternating Dumbbell Snatches (50/35 lbs)
15 Chest-to-Bar Pull-Ups

Athlete Notes:
Today’s workout is going to be a fun mix of some “go” and some “skill”. Think of it as an upgraded version of the classic CrossFit workout “Helen”. How fast can you push the run while still hanging on to go unbroken on the dumbbell snatches and chest-to-bar pull-ups? Be smart if you’re dealing with pre-existing hand issues or feel as if your hands are going to tear. It’s Monday, and we don’t want to derail training for the week because of torn up hands.