November 26, 2021 – Competition Program

Primary Training Session
Movement Primer
Three rounds at 70-80% effort of:
60 second Bike OR Row
30 second Side Plank (each side)
20 Banded Good Mornings
10 Med-Ball Bear-Hug Squats
20 Banded Face Pulls
100-Foot Double Kettlebell Front-Racked Carry

A.
In 15 minutes or less, build to today’s Dead-Stop Front Squat

*Compare results to October 15, 2021.

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean Deadlift + Hang Clean + Front Squat + Clean + Jerk
(Drop and reset after the front squat)

Start at 50% and build to today’s heaviest set.

C.
“CrossFit Games Ringer 1 & Ringer 2”
“Ringer 1”

Complete rounds of 30, 20 and 10 reps for time of:
Calories of Assault Bike
Toes-to-Rings

Time cap: 6/7 minutes (male/female)

Ringer 2 will begin 1 minute after the time cap for Ringer 1 (the 7 minute mark for males, 8 minute mark for females).

“Ringer 2”
Complete rounds of 15, 10 and 5 reps for time of:
Burpee to Rings
Overhead Squats (135/95 lbs)

Time cap: 5 minutes

D.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 3111
Station 2 – Band-Resisted Seated Rows x 20 reps @ 20X1
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)

Athlete Notes:

Hopefully you’re feeling good after a big Thursday rest day, meal, and time spent with family! Today we’re testing a fun burner from the CrossFit Games in 2018. It’s a two-part workout and each one is meant to be FAST. Ok, maybe not so fast that you end up like James Newbury did (he destroyed the first portion, then it destroyed him)…but you get the point. We want to hammer the bike hard and hang on for each set of toes to rings unbroken. See where you finish and compare yourself to some of the elites! Rest up during that one minute transition, but get ready because it goes quick! This next one you’re going to have to just shut your brain off and move. Hit the ground as soon as your feet drop back down from the jump. In other words, try to get it done before it really hurts :). Your goal for the overhead squats should be to do them unbroken, so pick a weight that allows for that. Remember, descending rep schemes are nice because it’s less reps next time you go, so put your head down and step on that throttle.