April 24, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
90 Second Ascending Effort Bike
50 Foot Single Arm Overhead Carry (each arm)
10 Right Arm Overhead Lunges
10 Left Arm Overhead Lunges
5 Broad Jumps

A.
Every 2 minutes, for 20 minutes (10 sets of):
Snatch
Sets 1-4: 3 reps @ 75%
Sets 5-7: 2 reps @ 80-85%
Sets 8-10: 1 rep @ 85+%

B.
Every 3 minutes for 12 minutes:
8 Back Squats @ 65-70%
8 Dumbbell Step Ups (50-70/35-50lbs to 24/20″)

C.
Four rounds for time of:
400 Meter Run
20 Single Leg Pistols (leg 1)
20 Single Leg Pistols (leg 2)
100 Foot Handstand Walk (25 foot increments)

D.
Three sets of:
30 Seconds of Frog Pumps
Rest 30 seconds
60 Seconds of Banded Good Mornings
Rest 60 seconds

Athlete Notes:
Blast the legs then get upside down. CrossFit has a funny way of shifting lactic acid around in your body and this workout will not fall short of that. We’re looking for the runs to be close to mile pace. After that we’ll hit 20 single leg squats on one leg before switching to the other. For an added challenge, don’t let your non working foot touch the ground between reps. This was a doozy at WZA this last year for a lot of athletes, but we’ll be nice and at least even you out before hitting the handstand walk. Since your legs are already going to be smoked we’ll flip you guys upside down and let that lactic acid drop down into your arms on that handstand walk. Challenge yourself to kick up before you’re ready and see what happens. Push the pace on this workout and see if you can finish it in under 4 minutes per round.