August 10, 2021 – Competition Program

Primary Training Session
Mobility, Activation & Warm-Up
Spend 5 minute rotating through Bryce’s Front Rack Mobility Drills

and then …

Two sets of:
Wall Bridge x 30 seconds
(walk out as far as you are able to staying safe)
Lat and Hip Flexor Combo Stretch x 30 seconds per side

and then …

One set of:
Leg Lift Over Object x 5 passes each direction (sit with your back against the wall and legs straight. Place a small object, about 6” high, on the floor. Keeping your leg straight, lift the leg and clear the object)
Copenhagen Side Plank with Hip Abduction x 5-8 reps
Floor Slides x 10 reps

Movement Primer
Three Sets of:
Max Height Box Jump x 3 reps
Rest as needed

*These should be caught above parallel focusing on soft athletic landing. Step down safely after each rep

Followed by…

Four sets of:
5 Seated Box Jump
5 Broad Jump
15 second Assault Bike Sprint
Rest 60 seconds

A.
Every 2 minutes, for 20 minutes (10 sets):
(Snatch High Pull + Snatch) x 1 rep

*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch
*Sets 7-8 = @ 85-90% of 1-RM Snatch
*Sets 9-10 = @ 90-95% of 1-RM Snatch

B.
Every 2:30, for 10 minutes (4 sets):
Snatch Pull x 3 reps @ 105% of 1-RM Snatch

C.
Take 15 minutes to build to today’s 2-RM Strict Pull-Up

If you’re still developing your strength for strict pull-ups, perform the following:
Every 3 minutes, for 15 minutes (5 sets):
Strict Pull-Up Eccentric x 3 reps @ 81A1
(lower yourself under control for 8 seconds, then step back up to chin over the bar and repeat)

D.
Three sets of:
15 Banded Double-Arm Lat Pulldown
10 Left Arm Lat Pulldown
10 Right Arm Lat Pulldown

For the single arm pulldowns, turn 90 degrees so that the band is in line with your shoulders and focus on pulling your elbow down to your hip.

E.
Complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Pullovers
24 Dumbbell Goblet Squats

Use a medicine ball or a bench for the dumbbell pullovers.

Athlete Notes:
Today we have a great mix of some dedicated Olympic lifting, followed by a solid pump session to get you ready for beach season! As we’ve mentioned previously, please take today as an opportunity to focus and dial in on one of the most commonly tested movements in CrossFit. Whether it’s through the snatch complex, or the snatch pulls at the end, we want each lift to be taken with intention and full focus. Don’t let yourself fall into the standard trap of “I need to condition today so I’ll just change the reps or go faster”. What we all need is to build a strong base because that’s what the off-season is for! No one wants a foundation built on sand.