June 15, 2020 – Competition

Weekly Template – 2020 Comp Blog June 15-August 2
Monday
A.
Plyo

B.
Weightlifting Skills & Drills
(Snatch)

C.
Back Squat Progression
(low volume)

D.
Aerobic Foundation Training (concentric-focused, low-impact)
15-minutes of work – intervals or sustained

E.
Strongman Finisher

Tuesday

A.
Openers

B.
Barbell Cycling (Shoulder to Overhead)
(Utilize tempo and isometric pauses to increase time under tension without increasing volume)

C.
Strict Pressing – Bench or Overhead

D.
Short, High Intensity Concentric-Based Intervals
3-5 minute intervals, with 2-4 minute rest

E.
Core

Wednesday
A.
Nose Breathing Work

B.
Clean and/or Front Squat

C.
Classic CrossFit Testers
Incorporate Pull-Ups, Chest-to-Bar Pull-Ups or Toes to Bar
If possible, also incorporate Ring Muscle-Ups or Bar Muscle-Ups

D.
Pressing Accessory

E.
Posterior Chain Accessory

Thursday
Aerobic Restoration/Swim

Friday
A.
Overhead Mobility/Squat Jerk Progression

B.
Front Squat + Jerk Progressions

C.
Pressing Accessory

D.
LONG EMOM
Minute 1 – Upper-Body Pulling
Minute 2 – Single-Leg
Minute 3 – Aerobic Conditioning

E.
Core and Stability Work

Saturday
A.
Nose Breathing Work

B.
Back Squat Progression
(low volume)

C.
Snatch – Heavy to Back Off
Incorporate position work, but conceptually we’re looking to build to a heavy from whichever position is chosen, followed by back off sets to engrain consistency and help them learn strategy.
Snatch Back Off Sets

D.
2-3 Intervals of 8-12 Minutes of Work
(20-40 minutes of total work)

E.
Upper Unilateral Symmetry Work
(landmine rows, suitcase carry, etc…)

Primary Session:
A.
Three sets of:
Weighted Box Jump x 3 reps*
Immediately followed by…
1-Step Box Jump x 2 reps
Rest as needed

*Use weighted vest or DB. Keep light enough so the weight does not affect jumping form and allows for fast movement. For both of the jumping movements, jump as high as humanly possible and land soft on the box.

followed by…

Two sets of:
Bulgarian Split Squat Jumps x 5 reps each leg

B.
For the following snatch work, you will stay on a 30-minute running clock and add weight to the barbell throughout the session, ultimately building to today’s heavy single. Use each movement as a chance to prime perfect movement mechanics and increase in load so that you’re ready for your final 6 minute interval.

Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat x 3 reps
(pause for 2 seconds in the bottom position of each overhead squat)

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65%

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80%

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch from 2″ Below the Knee x 1 rep
(pause for 2-3 seconds at 2″ below the knee, and then snatch)

Build to today’s heavy single.

C.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 -Max Unbroken Reps @ 70%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

D.
Every 5 minutes, for 20 minutes (4 sets) for times:
20/15 Calorie Row
10 Box-Facing Burpee Box Jump-Overs (24″/20″)
15 Toes-to-Bar
20 Thrusters (115/75 lbs)

E.
600-Foot Prowler Sprint
(no stops, no walking)

At-Home Workout (No Equipment)

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

200 Meter Jog
60 Seconds of Front Leaning Rest
30 Seconds of Wall Sit

Rest 60 seconds

200 Meter Jog
30 Seconds of Plank With Alternating Lateral Taps
60 Seconds of Russian Baby Makers

Rest 60 seconds

200 Meter Jog
30 Seconds of Lateral Line Hops
60 Seconds of Air Squats @ 32X1

Rest 60 seconds

200 Meter Jog
30 Seconds of Down Ups
30 Seconds of Hip Bridges + 30 Second Hold

When the running clock reaches 15:00, perform the following:

Every minute, on the minute, for 10 minutes, complete:
Station 1: 25 Lateral Line Hops + Max Reps Backpack Shoulder to Overhead in the Remaining Time
Station 2: Rest

At the 25:00 mark, perform the following…

Every minute, on the minute, for 10 minutes, complete
Station 1: 25 Lateral Line Hops + Max Reps Lateral Burpee Over Backpack in the Remaining Time
Station 2: Rest

When the running clock reaches 35:00, perform the following…

Two rounds for time of:
30 Lateral Line Hops
Number of Reps Achieved During Your Highest Set of Backpack Shoulder to Overhead
Number of Reps Achieved During Your Highest Set of Lateral Burpee Over Backpack

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

*During the stretching, try to focus on lowering your heartrate by breathing through your nose. Try to maintain a 4 second inhale and 4 second exhale throughout. Each time you exhale push further into the stretch. When you inhale, relieve yourself a little bit.

Coaches Note:
Today’s intention is two-fold. The first portion of the workout is a 1:1 work rest ratio; trying to accumulate maximum repetitions during the working portion. This will likely fatigue you and rightfully so! But, then we will hit the second portion of the conditioning where you are going to use your highest number of repetitions from the first portion in a “for time” format. Do not sandbag the first portion of the workout in order to go faster on the second. Push hard through both!

At-Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

200 Meter Jog
60 Seconds of Front Leaning Rest
30 Seconds of Wall Sit

Rest 60 seconds

200 Meter Jog
30 Seconds of Plank With Alternating Lateral Taps
60 Seconds of Russian Baby Makers

Rest 60 seconds

200 Meter Jog
30 Seconds of Lateral Line Hops
60 Seconds of Air Squats @ 32X1

Rest 60 seconds

200 Meter Jog
30 Seconds of Down Ups
30 Seconds of Hip Bridges + 30 Second Hold

When the running clock reaches 15:00, perform the following:

Every minute, on the minute, for 10 minutes, complete:
Station 1: 25 Double Unders + Max Reps Dumbbell or Kettlebell Shoulder to Overhead in the Remaining Time
Station 2: Rest

At the 25:00 mark, perform the following…

Every minute, on the minute, for 10 minutes:
Station 1: 25 Double Unders + Max Reps Lateral Burpee Over The Dumbbells in the Remaining Time
Station 2: Rest

When the running clock reaches 35:00, perform the following…

Two rounds for time of:
30 Double Unders
Number of Reps Achieved During Your Highest Set of Dumbbell or Kettlebell Shoulder to Overhead
Number of Reps Achieved During Your Highest Set of Lateral Burpee Over Dumbbells

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

*During the stretching, try to focus on lowering your heartrate by breathing through your nose. Try to maintain a 4 second inhale and 4 second exhale throughout. Each time you exhale push further into the stretch. When you inhale, relieve yourself a little bit.

Coaches Note:
Today’s intention is two-fold. The first portion of the workout is a 1:1 work rest ratio; trying to accumulate maximum repetitions during the working portion. This will likely fatigue you and rightfully so! But, then we will hit the second portion of the conditioning where you are going to use your highest number of repetitions from the first portion in a “for time” format. Do not sandbag the first portion of the workout in order to go faster on the second. Push hard through both!