August 21, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two sets of:
60 Second Wall Sit
30 Banded Hamstring Curls
15 Goblet Squats
100 Foot Sandbag Bearhug Carry

Followed by…

Three sets of:
10 Medball Speed Skaters + Max Vertical Throw
Rest as needed

A.
Box Squat
Set 1 – 3 reps @ 70%
Set 2 – 2 reps @ 80%
Set 3 – 1 rep @ 85%
Set 4 – 3 reps @ 75%
Set 5 – 2 reps @ 80-85%
Set 6 – 1 rep @ 90+%
Set 7 – 1 rep @ 90+%
Set 8 – 1 rep @ 90+%
Rest 1-2 minutes between sets

**Special Notes**
-Use a box that is 2-4″ above parallel at the bottom of the squat and keep track of the box you used.
-When going for a heavy, make sure you have at a minimum a spotter but preferably two side spotters.

B.
Every 90 seconds, for 12 minutes (8 sets):
Power Clean
Sets 1-3: 1.1 @ 70%
Sets 4-6: 1 @ 75-80%
Sets 7-8: 1@ 85+%

C.
Three-Four sets of:
10-12 Barbell Good Mornings
50 Foot HEAVY Front Rack Walking Lunge
Rest 1-2 minutes between sets

D.
For time:
24/20 Calorie Echo Bike
12 Thrusters (135/95lbs)
18/15 Calorie Echo Bike
9 Thrusters (135/95lbs)
12/10 Calorie Echo Bike
6 Thrusters (135/95lbs)

E.
Two sets of:
100 Banded Hamstring Curls
50 Reverse Hypers @ 20-30% of 1RM Back Squat
Rest 1-2 minutes between sets

*If you do not have a reverse hyper, perform GHD back extensions instead.

General Training Notes:
Another sprint workout is coming up today. Fun fact, this was actually programmed before the final event of the CrossFit Games. Looks like we’re on the right track! We want to see you pushing the bike hard and then trying to transition quickly to the bike for an unbroken set of thrusters. The theme of this early off season will be finding your limits and where the wheels fall off. Push hard and see where that is in this workout.