June 19, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10 Bamboo Bar Press
20-30 Second Overhead Bamboo Hold
100 Foot Sandbag Bearhug Carry
60 Second Push-Up Plank Hold
200 Meter Run

A.
Every 90 seconds, for 6 minutes (4 sets):
Drop Snatch x 5 reps

followed by..

Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 3 reps

B.
Every 90 seconds, for 15 minutes (10 sets) of:
2-Position Snatch @ 80-85%
(mid-thigh, and then 2″ Below the Knee)

C.
Eight sets of:
2 Snatch Pulls to Knee + Snatch @ 85-95%
Rest as needed

The first three pulls will be only to your knee – focusing on perfect weight distribution keeping your hips down and chest up on separation..then snatch the weight.

D.
Complete as many rounds and reps as possible in 25 minutes of:
200 Meter Run
Four rounds of “Cindy”
200 Meter Run
Three rounds of “Mary”
200 Meter Run
Two rounds of “Nate”
**
Cindy = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats

Mary = 5 Handstand Push-Ups + 10 Alternating Single Leg Squats + 15 Pull-Ups

Nate = 2 Muscle-Ups + 4 Handstand Push-Ups
+ 8 American Kettlebell Swings (70/53lbs)

General Training Notes:
We’re getting aerobic with some classic CrossFit benchmark pieces. Hit the runs at a pace that allows you to come in and be effective on these bodyweight gymnastics pieces. If you want to make things extra spicy, add a weight vest.