April 18, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets for quality of:
12/9 Calorie Machine of Choice
10 Ring Rows
100 Foot Kettlebell Front Rack Carry
20 Banded Pull Aparts
50-Foot Single Arm Overhead Carry (each arm)

A.
Every 2 minutes, for 16 minutes (8 sets of):
Split Jerk
Sets 1-3: 2 reps @ 70-75%
Sets 4-6: 2 reps @ 75-80%
Sets 7-8: 1 rep @ 85%

At the 16:00 mark…

Every 90 seconds, for 6 minutes (4 sets of):
Push Press x 4 reps @ 70-75% of 1RM Push Press

B.
For time:
1200 Meter Run
5 Rope Climbs
21 Dumbbell Shoulder to Overhead (70/50lbs)
800 Meter Run
4 Rope Climbs
15 Dumbbell Shoulder to Overhead
400 Meter Run
3 Rope Climbs
9 Dumbbell Shoulder to Overhead

C.
Three sets of:
8-10 Dumbbell Incline Bench Press
Followed by…
5-10 Tempo Stationary Dips @ 2111
Rest as needed between sets

D.
Four sets of:
Single Arm Dumbbell Row x 8 reps @2111 each arm
Rest as needed
Lat Pull Down x 10-15 reps @3111
Rest as needed

Athlete Notes:
This workout is a spin off of a Masters workout from last year’s CrossFit games. Play your strengths in this one. If you’re a great runner, hit the runs hard. If you’re great on the rope, don’t waste time between reps. If you’ve got strong shoulders, push to get those done unbroken. For everyone in between, we’re looking for the runs to start around mile pace and then pick up slightly after that as the distance decreases. The rope climbs should be something that you only take a couple seconds on the ground, but these are largely ability based so move as quickly as you can without risking failure. Focus on a good foot lock and using your legs. The dumbbells are a challenging weight so if you have to break them that’s ok but try to minimize rest time knowing that you’ve got a run coming up afterwards.