August 15, 2022 – Competition Program

New Cycle Note
We are starting a new cycle on August 15th! It’s our first official off-season cycle and we hope you’re ready to get strong and go long! You’ll find that this cycle is going to be focused on building foundational, raw strength while still getting plenty of touches on olympic lifting and building your aerobic capacity. To add to that, we also recognize that there will be some qualifiers coming up soon, most notably WZA, so we’ll make sure to get you plenty of work that will keep you prepared for those!

Within the cycle, you’ll likely notice that we’re moving back to a more traditional style of training – keeping the same lifts on the same days of the week for the duration of this cycle. Our main emphasis for this cycle is building strength and the best way to prioritize that is to ensure that you know exactly what to prepare for and how to best plan your training sessions accordingly.

This cycle will take you through October 10th and as stated previously, will take into consideration the WZA online qualifier.

Monday

– Back Squat + Snatch + Conditioning + Lower Body Accessory
Optional – Mixed Modal and Strongman Variations

Tuesday – Pressing + Gymnastics Volume Accumulation + Conditioning + Upper Body Accessory
Optional – Bike, Row and Core.

Wednesday – Front Squats + Clean and Clean & Jerk (positional work) + On The Minute Conditioning (long)
Optional – Running (with Bike or Row Alternative) and Strongman Variations

Thursday – Active Recovery Day, Swimming, or Zone 2 Session

Friday

– Tempo Back Squats + Push-Press + Conditioning + Gymnastic Skill Work
Optional – Mixed Modal and Rope/Sled Work

Saturday – Deadlift + Conditioning + Posterior Chain and Core Accessory
Optional – Bike Erg

Primary Training Session
Get Moving || Warm-Up
Three sets of:
200 Meter Run
30 Banded Good Mornings
20 Banded Face Pulls
30 Air Squats

A.
Back Squat
Sets 1-5: 3 reps @ 80-82%
Set 6: MAX reps @ 70%
Rest 2-3 minutes between sets

*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.

B.
Every 90 seconds, for 9 minutes (6 sets of):
Hang Snatch x 1 rep
Set 1: 70%
Set 2: 75%
Set 3: 78%
Set 4: 81%
Sets 5 and 6: 84%

Followed by…

Every 90 seconds, for 9 minutes (6 sets of):
Snatch x 1.1
Sets 1-2: 85%
Sets 3-4: 88%
Sets 5-6: 91%

C.
Complete five rounds for time of:
5 Overhead Squats (185/135 lbs)
10 Front Rack Kettlebell Lunges (50/35 lbs)
15 Pull Ups

D.
Three sets of:
Single Leg Glute Bridges x 10-12 reps each side
Rest as needed

Athlete Notes:
Today we’re throwing a little classic CrossFit triplet at you. The combo of Overhead Squats, Lunges, and Pull-Ups are going to smoke your legs and shoulders. That said, you might as well go fast before they burnout! For the overhead squats we’re looking for these to be unbroken. After those you’ll move into the 10 lunges which again we expect to be unbroken. You should pick a weight that allows you to do this. The final movement is pull-ups. We don’t go standard chin over bar very often so this is a great opportunity to work on your cycle speed with this movement. Crank those out quickly, take a couple breaths, then get your hands right back on the barbell.