January 10, 2024 – Competition Program

Primary Training Session
Three sets of:
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward
30 Second Side Plank (each side)
50 Foot Bodyweight Walking Lunge
60 Second Wall Sit

Followed by…

Three sets of:
5 Kneeling Jumps
Rest 15 seconds between reps and 1-2 minutes between sets

A.
Take 15-20 minutes to build to today’s heavy…

Hang Clean from Mid Patella

B.
Five sets of:
Power Jerk x 2 reps @ 85+%
Rest 90-120 seconds between sets

C.
“CrossFit Games Open Workout Event 17.4 & 16.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (225/155lbs)
55 Wall Ball Shots (20lbs to 10’/14 lbs to 9′)
55 Calorie Row
55 Handstand Push-Ups

D.
Four rounds for quality of:
15 Skull Crushers
100 Foot HEAVY Suitcase Carry (each arm)

General Training Notes:
We’ve got another Invictus Standards test coming up today. This one we’ve hit multiple times in the open if you’ve been around the game long enough. Back in the day the best scores were 300+ reps. We’ve set our standard as 290+ for Games Tier, 250+ for Semi-Finals Tier and 200-220 for Quarterfinals Tier. Remember, this isn’t the end all be all. It’s just another data point. How to approach this workout. Break the deadlifts early and make them quick sets. It doesn’t make a ton of sense to go big here and jack your heart rate and back. If you can go something like 15-20 then 10-15 reps at a time but keep the reps quick and breaks quicker, then you’re on the right track. After that you’ve got 55 wall balls. It might make sense for some of you to knock these out in 1-2 sets, especially if you’re good on the rower and know you can recover there. But, if hitting this in that few of sets blows your shoulders up then you’ll be in a world of hurt on the handstand push-ups – in that case 3 or even 4 sets might be the ticket, but again it’s about short breaks. Hop on the rower and aim to be off in around 2:30-3:00 for men and 3:00-3:20 for women. That should be around 1200/1000 calories/hour pace. After that you’ll head to the wall where the handstand push-ups are completely athlete dependent. If you’re confident at them, then hammer out a big set. If you’re not as confident, then short sets and short breaks. Remember though, you get to kip so that should hopefully help some of you with pressing strength deficits stay in the game. If you get back to those deadlifts, depending on where the clock is, you’ll approach them similar as the first round OR you’ll have to hammer out a big set and finish. Either way, you’re looking fast efficient reps and short breaks if you take them. If you finish that then it’s back to the wall balls where we’ll expect you to go unbroken knowing that you’re not saving yourself for anything else. The deadlift and wall ball on the second set is all about a gut check. After you finish, look at the leaderboard and see how you would have stacked up!