August 8, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds, performed as a warm up, of:
2 Minute Machine Warm Up
25-Foot Lateral Banded Monster Walk Each Direction
10 Sandbag Squats
30 Second Sandbag Hold

A.
Every minute, on the minute, for 5 minutes:
5 Power Cleans @ 50% of 1-RM Clean

Followed by…

Every minute, on the minute, for 5 minutes:
1 Power Clean + 2 Squat Cleans @ 60-65% of 1-RM Clean

B.
Every minute, on the minute, until you fail a lift twice OR PR:
Station 1 – 12-15 Calorie Bike, Row OR 200-Meter Run
Station 2 – 1 Squat Clean*

*Start at 65% and build by 3-5% each lift.

If you fail a lift above 80%, rest the remainder of that minute, perform the cardio the next minute, then re-attempt the weight when it is time to clean again. If the weight is below 80% you may re-attempt within the minute.

C.
Three sets of:
60 Second Nonstop Barbell Glute Bridge (135/95lbs)
Rest 30 Seconds
60 Second Nonstop GHD Sit Ups
Rest 30 seconds

D.
Accumulate in as few sets as possible:
Banded Hamstring Curls x 100 Reps

Athlete Notes:
Today is a great day to PR your clean. We’re hot off the energy from the CrossFit games so let’s see if we can throw up some heavy numbers here! Let us know in the comments how cleans went for you today!