January 1, 2022 – Competition Program

Primary Training Session
Skill Based Movement Primer
Three rounds at increasing effort of:
10/7 Calorie Bike or Row
100 Foot Suitcase Carry (each arm)
100 Foot Sandbag Carry (moderate weight)
30 second Supinated Hang from Pull-Up Bar
10 Bent Over Barbell Rows
20 Empty Bar Alternating Reverse Lunges

A.
Every 2 minutes, for 16 minutes (8 sets) of:
1 Clean Lift-Off with Pause at Knees + 1 Clean Pull + 1 Power Clean + 1 Power Jerk

*Sets 1-3 – 70-75% of 1-RM Clean & Jerk
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%

B.
Individual Option:
For time:
12-9-6 Reps of:
Snatches (135/85)
Bar Muscle-Ups
Rest 2 minutes then…
21-15-9 Reps of:
Snatches (85/55)
Chest-to-Bar Pull-Ups

Team of 2 Option:
For time:
9 Synchronized Snatches (135/85)
18 Bar Muscle-Ups (split)
6 Synchronized Snatches (135/85)
12 Bar Muscle-Ups (split)
3 Synchronized Snatches (135/85)
6 Bar Muscle-Ups (split)

Rest 60 seconds then…

42 Snatches (split) (85/55)
21 Synchronized Chest-to-Bar Pull-Ups
30 Snatches (split) (85/55)
15 Synchronized Chest-to-Bar Pull-Ups
18 Snatches (split) (85/55)
9 Synchronized Chest-to-Bar Pull-Ups

Team of 4 Option:
In M/F pairs, complete the following for time:
Pair 1 Completes:
12-9-6 Reps of:
Synchronized Snatches
Synchronized Bar Muscle-Ups

Pair 2 Completes:
21-15-9 Reps of:
Synchronized Snatches (85/55)
Synchronized Chest-to-Bar Pull-Ups

Rest 60 seconds after the second pair finishes, then the pairs will switch triplets.

C.
Complete as many rounds and reps as possible in 12 minutes of:
100 Ft Sandbag Carry (150/100lbs)
100 Ft Reverse Sled Drag (Light)

Athlete Notes:
Today we’ve got a fun little spinoff tester of a CrossFit Games workout from 2018. The workout then was 1 male and 1 female started with the chest to bar and light snatches, then 1 male and 1 female progressed to the bar muscle-ups and heavier snatches. But why just do one sprint when we can have it all?? That’s exactly what we did for you! Grab your teammates, work some strategy, and learn how to feed off each other. The season is right around the corner and if you’re planning on making a team, now is the time to start practicing with each other every once in awhile! Each of the options are completely unique, so please be sure to follow the guidelines for the option you’re choosing. If you have any questions, don’t hesitate to post and ask!

The individual option starts with the bar muscle ups and heavier snatches. We want to see how well you can push the pace here. Be as quick as you can on the barbell and then hang on for dear life with the bar muscle ups. When you get to the second portion, your grip will likely be fatigued, BUT, we’ve got easier movements and a lighter bar. Hang on as best you can, but know that if you hang on too much on the barbell and your chest-to-bar pull-ups suffer because of it, it probably wasn’t as worth it. A lot of time is lost in this workout on the pull-up bar, so keep that in mind when you’re going!

For the team of 2 option, we’re starting with some synchronized barbell. Since the bar muscle-ups are split up, we’d like to see you push for unbroken on the bar. Have a plan A, B, C, etc. for the pull-up bar after the snatches, and just know that there’s a chance none of those will work. After the first portion you’re flipping and working synchro on the pull-up bar and singles on the snatches. We want to see you push for big sets on the chest-to-bars and then rip the barbell as fast as you can. As soon as you slow down, move out of the way and let someone fresh go.

The team of 4 option has all the synchro movements in it. You’ll have to work with your teammates to see who matches up best together based on movement, range of motion, ability, etc. Use this as an opportunity to get some really good synchro practice in as it is a skill that is showcased constantly throughout the season!