November 27, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two rounds of:
15/12 Calorie Row
50 Foot Bodyweight Walking Lunge
15 Wide Foot Goblet Squats
50 Foot Bodyweight Walking Lunge
100 Foot Sandbag Bearhug Carry

Followed by…

Three sets of:
5 Russian Step Ups Per Leg
*Perform each as a single rep for maximum dynamic ability.
*Completely reset between reps then rest as needed between sets.

Followed by…

Three sets of:
3 Broad Jumps for Max Distance

A.
Take 15-20 minutes to build to today’s heavy…
Snatch + 2 Hang Snatches + 3 Overhead Squats
*Must be unbroken*

B.
Every 2 minutes, for 10 minutes (5 sets of):
Back Squat x 6 reps @ 81%

C.
Against a 4 minute clock, complete as many reps as possible of:
15 Wall Ball Shots (30/20 to 10/9′)
10 Toes to Bar
5 Power Cleans (155/105lbs)
Rest 2 minutes between sets and repeat for a total of THREE sets. Pick up where you left off.

D.
Three to Four sets of:
8-10 Right Leg Reverse Lunges (Back Rack)
Rest 30 seconds
8-10 Left Leg Reverse Lunges (Back Rack)
Rest 90 seconds

E.
For completion:
100 Flutter Kicks (each leg)
100 Russian Twist (each side)

*Every break perform a 50 Foot Bear Crawl.

Athlete Training Notes:
This workout screams classic open style. We’ve got a triplet, a 15-10-5 rep scheme, classic CrossFit movements. What’s not to love? Aim to go unbroken on the wall balls, unbroken on the toes to bar, then quick singles on the power cleans. Stay over the barbell and don’t let those singles start ticking back the time. Drop the bar, put your hands on, go again. This is a great way to manage your heart rate during this workout knowing that it makes more sense to stay unbroken on the wall balls and toes to bar for as long as you can.