January 8, 2022 – Competition Program

Primary Training Session

Skill Based Warm-Up
Three rounds at increasing effort of:
12/9 Calorie Bike or Row
100 Foot Sandbag Bearhug Carry
10 Sandbag Deadlifts
30-45 second Wall Sit Hold
5 Handstand Kick-Ups
30-45 second Handstand Hold

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

Build to today’s heavy over the course of the eight sets.

B.
Individual Option:

For time:
30 Ring Muscle-Ups
15 Back Squats (275/205)*
15 Push Presses (185/135)*
30 Box Jump-Overs (42/36)**

Team of 2 and Team of 4 Option:
For time:
30 Synchro Ring Muscle-Ups
30 Back Squats (per pair)(275/205)
30 Push Presses (per pair)(185/135)
30 Box Jump-Overs (total) (42/36)

*Barbell is taken from a rack for both squats and push-press
**No hands on box jump overs, BE SAFE!!

C.
Three sets for quality:
90 second Plank
Max distance Plate Pinch Carry (45/35lbs)
Rest as needed

Athlete Notes:
Today’s workout is from the 2018 CrossFit Games! We made an individual option for you, as well as the team option! Chip away at the muscle ups as best you can, but try to get through them in no more than 6-7 sets. The back squats and push presses should be coordinated with your partner to finish as fast as possible. If you’re doing the individual option, try to get through them in 2-3 sets, or less. Short sets with fast reps seems to be the ticket here, but if you’re exceptionally strong you can bang through these in bigger sets! If the barbell slows down though, MOVE OUT OF THE WAY! Don’t be a hero, remember you’ve got a teammate resting. As long as the bar keeps moving fast you’re good! The box jump overs are a challenging finish after all that barbell, and they’re surprisingly gassing. Find a good rhythm alternating with your partner and just keep jumping! Have some fun, test yourself against a Games workout, and earn your weekend!