November 19, 2021 – Competition Program

Primary Training Session

Movement Prep

Three rounds at 70-80% effort of:
60 second Bike OR Row
20 Seated Banded Horizontal Rows
10 Bulgarian Split Squats (each leg, with OR without weight)
5 Dead Bugs @ 1111 Tempo (each side)
100-Foot Farmer’s Carry (progressively heavier each round)

A.
Every 2 minutes, for 12 minutes (6 sets) of:
Dead-Stop Front Squat x 1 reps @ 90-95%
of 1-RM Dead Stop Front Squat

B.
Every 2 minutes, for 12 minutes (6 sets):
2 Power Snatch + 2 Overhead Squats + Squat Snatch @ 65% of 1-RM Snatch

C.
“CrossFit Games – Triple-G Chipper”
100 Pull-Ups
80 GHD Sit-Ups
60 Alternating Pistols
40 Calorie Row
20 Dumbbell Push Press (100/70 lbs)

D.
Every minutes, on the minute, for 16 minutes (4 sets) of:
Station 1 – Landmine Row (Left) x 8 reps @ 2111
Station 2 – Landmine Row (Right) x 8 reps @ 2111
Station 3 – Copenhagen Side Plank (Left) x 30-40 seconds (accumulate the time if necessary)
Station 4 – Copenhagen Side Plank (Right) x 30-40 seconds (accumulate the time if necessary)

E.
For quality and muscle activation:
100 Barbell Biceps Curls

Athlete Notes:
We say it all the time… we LOVE to re-test workouts from Games, Regionals, The Open, etc. These workouts give us a chance to compare ourselves to some of the best in the sport. While it is impossible to mimic the environment of Regionals or Games, we can test the workouts and see how we stack up. This one was also recently tested at the West Coast Classic Semi-Final event this last season. For most of you, it comes down to those heavy dumbbell push press at the end. If you’ve never picked this weight up before, it’s a bit of a beast. Play around with some dumbbells before you start the workout and pick a weight that you’re comfortable hitting at least 3-5 reps in a row. Remember, you can use your “off” hand to help guide the dumbbell on the way back down. Just be safe and be smart. The workout starts with a massive chunk of pull-ups. Not very often do we see just a huge chunk in a row like this. Picking your way through these is the first obstacle. Most athletes will benefit from a sub-maximal effort that still rips off a good chunk in their first set. From there, smaller sets and quick rest is a good strategy to follow. Your goal should be 5 minutes or less on this movement. We then move on to the GHD for 80 reps! Again, a lot in a row. Chip away here as best you can. Some people will benefit from slower reps and trying to just keep moving for all 80, while others will benefit from short/fast sets and a little rest in between. Challenge yourself to stay in the saddle as best you can, especially when that temptation to get out of the seat sets in. When you get to the pistols, consistency is big here. Some of you should try wearing inserts in your shoes to help with mobility. The best athletes will treat these similar to air squats. Pop your hip at the top, drop your foot, and go right into the next squat. Find a good rhythm and remember, it’s only 30 each leg. For the row, your goal should be under 2 minutes for guys, and 2-2:30 for ladies. This pace would be similar to a 1k at the start of Jackie. Hit it hard, but not so hard that you can’t walk when you get up. Then we get to the dumbbell….. hang on here as best you can. We’d advise starting with your non-dominant hand for the first 5 reps (remember you have to switch hands every 5), so that you finish on your dominant hand! All in all, have a good time with this workout and see how you stack up with some of the world’s best!