April 10, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds in a Banded Front Rack Stretch (each side)

Followed by…

Spend

Followed by…

Two sets of:
1 Vector Lunge (each direction)
10 Plank Position Toe Touches (each side)
20 Pronated Grip Banded Pull Aparts
20 Banded Good Mornings

Followed by…

Two sets of:
20 Pogo Hops
Rest 30 seconds
3 Broad Jumps for Max Distance
Rest 1-2 minutes

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

Hang Clean + Jerk

Rest 10 seconds and then

Clean + Jerk

B.
Option A (Classic CrossFit Tester):
“CrossFit Games Regionals 2015 Event 6”

Five rounds for time of:
25 Calorie Row
16 Chest to Bar Pull-Ups
9 Deficit Strict Handstand Push-Ups (4.5/3″)
Time Cap = 16 Minutes

OR

Option B (Low Impact Machine Based Cardio):
Twelve sets of:
60 second Echo/Assault Bike @ 70-74/63-66 RPM
Rest 30 seconds between sets

*See notes for help selecting.

C.
Five sets of:
Close Grip Bench Press x 5 reps @ 65+%
Rest 1-2 minutes between sets

D.
Three sets of:
10 EZ or Straight Bar Skull Crushers
15 Weighted Side Bends (each side)
Rest as needed

Athlete Training Notes
We’ve got a couple options coming up for today that you get to choose from based on your energy levels and soreness. It’s Wednesday so often times folks are pretty beat up at this point in the week. If that’s you but you still need to get some good conditioning in, pick option B and get a good push on the bike. If you’re picking option B make sure that you finish all of the strength and accessory work first. The bike will be your final piece for the day. If you’re still feeling pretty good and you want to hit today’s tester piece we’ll be tackling an old regionals workout from 2015. Take a peak back to the leaderboards to see some times but overall this workout comes down to steady pace on the row, consistent on the chest to bar, and then managing fatigue on the handstand push-ups. If you blow up early on it’s going to be a long long day. For most of you, breaking the handstand push ups early on isn’t a bad idea as long as your breaks don’t become too long. You should aim for the row to be about 75-90 seconds for males and 90-105 seconds for females, the chest to bar to be completed in 1-2 sets (something like 12/4 isn’t a bad idea because it keeps you a little more fresh for the handstands), and then like previously mentioned, chip away at the handstand push ups without blowing up. If the 4.5/3″ deficit is too much, then modify to one that you can complete the 9 reps unbroken if you were fresh. If you’re selecting the CrossFit tester then we would advise hitting that directly following the clean and jerks.