August 6, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up

Three sets of:
100-Foot Single Arm Overhead Carry (each arm)
100-Foot Suitcase Carry (each arm)
10 Ring Rows
20 Goblet Squats
30 Supinated Grip Band Pull Aparts

Followed by…

One set of:
10 PVC Pass Throughs
10 PVC Behind the Neck Snatch Grip Presses
10 PVC Snatch High Pulls
10 PVC Overhead Squats
10 PVC Hang Snatches

A.
From 0:00 to 15:00 on a running clock…
Build to today’s heavy Hang Snatch

From 15:00 to 25:00 on the same running clock…
Build to today’s heavy Snatch

B.
For time:
75 Toes to Bar
5 Mile Bike Ride OR 200/165 Calorie Assault Bike
75 Chest to Bar
5 Mile Bike Ride OR 200/165 Calorie Assault Bike

C.
For completion:
30 Strict Handstand Push-Ups
Rest 60 seconds
20 Strict Handstand Push-Ups
Rest 30 seconds
10 Strict Handstand Push-Ups

D.
Using a reverse hyper, accumulate the following, not for time…

50 Single Leg Reverse Hypers (each leg) with 40-50% of your bodyweight.
Followed by…
50 Double Leg Reverse Hypers with 70-80% of your bodyweight.

*If you don’t have access to a reverse hyper, perform the following…

Three sets of:
12-15 Single Leg Barbell Glute Bridges (each leg)
15 Double Leg Barbell Glue Bridges
Rest as needed

Athlete Notes:
Today’s workout is one from this years CrossFit games. While it’s impossible to mimic the exact environment we felt that this would be an awesome one to test out especially if you have access to a bike that you can take outdoors. Watch how the top athletes in our sport choose to break this workout up and where the push the pace at and then see how you can compare yourself. Have some fun with this workout that might take you outside the box, literally!