August 26, 2022 – Competition Program

Primary Training Session

Get Moving || Warm-Up
Three rounds, not for time, of:
200 Meter Run
10 Push Ups
10 Strict Pull Ups (assisted if needed)
60 Second Wall Sit

A.
Five sets of:
Tempo Back Squat x 2 reps @ 73% @ 32X1
Rest 2 minutes

B.
Three sets of:
Push Press x 10 reps
Rest as needed

Begin your first set at your heaviest weight from last week

C.
Every minute, on the minute, for 15 minutes (5 sets) of:
Station 1: Strict Handstand Push Ups x 40% of Max Reps
Station 2: Double Under Variation x 50% of Max Time
Station 3: Toes to Bar x 40% of Max Reps

You may break your reps up into multiple sets. This is an accumulated score within the minute

D.
Three sets of:
1000 Meter Row
100 Double Unders
15 Dumbbell Hang to Overhead (50/35 lbs)
50 Foot Dumbbell Lunge (50/35 lbs)
Rest 3 minutes

Athlete Notes:

Work, rest, repeat. Can you be consistent on all three sets? That first 1k row should be an aggressive pace for the first 500, backed off slightly for the next 250-350, and then around 85% for the final 150-250. If you come in at the final meters still rowing 95+% then you’re just going to wait to pick up the rope anyways, so lose a couple seconds on the row to gain it back by not resting as much. Double unders are the same as always. Never plan to break, but if you trip just get started back up right away. That brings us to the final two movements. We’re looking for unbroken on the dumbbells here. Hang on for those hang to overhead and then drop right into the 50 foot lunge. Being able to go hard, recover, and repeat the effort is a very important skill to have in CrossFit and that’s exactly what we’re working today.