January 12, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Double Kettlebell Overhead Carry
100 Foot Sandbag Bearhug Carry
20-30 Second Handstand Hold*
10-15 Ring Rows
*For the handstand hold choose either the wall, free standing, or parallettes.

Followed by…

Accumulate 5-15 Strict Ring Muscle Ups

Followed by…

Four sets of:
Tennis Ball Box Drill
Rest as needed

A.
Every 75 seconds, for 12:30 (10 sets of):
3 Power Snatches @ 65%

B.
Every 75 seconds, for 10 minutes (8 sets of):
3 Speed Deadlifts @ 65% + Band Tension

*Add enough bands to where this feels like 90+% of 1RM at the lockout position.

C.
Complete as many rounds and reps as possible in 12 minutes of:
5 Ring Muscle Ups
10 Alternating Pistol Squats
50 Double Unders

D.
Three sets of:
20 Weighted GHD Back Extensions
Rest 60-90 seconds between sets

Followed by…

One set to failure of:
Banded Hamstring Curls
*Pick a band that allows for at least 50+ reps.

Athlete Training Notes:
This one is pretty straightforward. Just a classic CrossFit triplet with three movements that have been around forever. If you’re thinking open and quarterfinals, this is about as classic as it gets. The goal for this workout should be one round every 90 seconds to 2 minutes or possibly less. The ring muscle ups take around 20-25 seconds. The pistols are looking around 15-20 seconds, and the double unders are around 30-35 seconds. Add in transitions and fatigue as the rounds go by and that should put you in that 90-120 second mark per round. Please modify accordingly to be able to fit this time domain. For the ring muscle ups we’re looking unbroken. A break on those can be pretty devastating from a time standpoint. Plus, you’re looking around 30-40 reps over the course of the 12 minutes, which we do pretty frequently, so the volume shouldn’t be a problem. From there we’re looking smooth and consistent on the pistols. You don’t need to rush these and in fact it might be best if you take them a little more controlled so that you can breath before hitting the 50 double unders and going right back into the skill station. Feel out the first couple rounds and then see if that’s a pace you can hold, push harder, or that you have to ease off a bit. Better to learn now than in a couple months!