August 16, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Single Arm Overhead Carry (each arm)
5 Windmills (each arm)
8-10 Bamboo Presses
20 Banded Face Pulls

Followed by…

Ten reps of:
Depth Jump to Vertical Leap
Rest 20-30 seconds between reps

A.
Every minute, on the minute, for 3 minutes:
3 Muscle Snatches @ 55%

Followed by…

Every minute, on the minute, for 4 minutes:
2 Hang Power Snatches @ 65-70%

Followed by…

Every minute, on the minute, for 3 minutes:
1 Power Snatch @ 75-80%

**Special Note**
-Pause for 2 seconds in the receiving position of all POWER snatches.
-Focus is on quality technique over loading for this today.

B.
Barbell Floor Press
Every 2 minutes, for 16 minutes (8 sets):
Set 1: 3 @ 65%
Set 2: 2 @ 75%
Set 3: 1 @ 80%
Set 4: 1 @ 85%
Sets 5-8: 1 @ 90+%

C.
Four sets of:
10-12 Incline Dumbbell Bench Press
10-12 Chest Supported Rows
Rest as needed

D.
Complete as many rounds and reps as possible in 6 minutes of:
400 Meter Run or 500 Meter Row
30 Double Kettlebell Deadlifts (53/35lbs)
20 Double Kettlebell Push Press (53/35lbs)
10 Double Kettlebell Front Rack Squats (53/35lbs)
Max Calorie Assault/Echo Bike in the remaining time.

Rest 3 minutes, then repeat for THREE total sets.

E.
Two sets of:
Max Effort Tempo Stationary Dips @ 1111
Rest as needed

Athlete Notes:
Today’s workout is some volume on the kettlebells mixed with a lot of cardio. We’re looking for around 80-90% of mile pace on the first 400, something that allows you to come in and go to work right away on the kettlebells. Those 30 deadlifts should be 1-2 sets max, we want big sets to really build the posterior chain. After that you’ll transition to the shoulders where we’re looking for quality. If you’re wondering what that standard should look like, check back to the 2019 CrossFit Games row-push press-handstand walk event. Again, we’re looking for 1-2 sets on the push press. After your last rep there you’ll transition straight into squats where even though you’re tired we expect you to go unbroken. Hop on that bike and hammer out the remainder of the time, hopefully you should have around 60 seconds or so. Rest up then repeat the process. Kettlebells are one of our favorite ways to build a strong upper back so be prepared for a lot of them this offseason. As always, this is the time of year to make your reps look pretty. At the same time, you’re going to have to move those pretty reps somewhat fast if you want to get time on the bike.