January 8, 2024 – Competition Program

Primary Training Session
Spend 10-15 minutes working on any overhead and hip mobility that you would like to prioritize.

Then…

Three sets of:
5 Med Ball Overhead Slams
*Completely reset between reps
Immediately followed by…
5 Lateral Med Ball Speed Tosses (each side)
Rest 1-2 minutes

Followed by…

Two rounds of:
25 Foot Handstand Walk
5 Burpee Box Jumps (24/20″)
10 Toes to Bar
5 Single Arm Overhead Squats (right)
5 Single Arm Overhead Squats (left)

*If you have a training partner, synchronize for this.

A.
Every 2 minutes, for 20 minutes (10 sets of):
Hang Snatch from Above the Knee
Sets 1-3: 2 reps @ 60-70%
Sets 4-6: 1-2 reps @ 75-80%
Sets 7-10: 1 rep @ 80+%

*Build based on quality and feel to today’s heavy.

B.
Five sets of:
Front Squat x 5 reps
Rest 2 minutes between sets

Set 1: 70%
Set 2: 74%
Set 3: 74-77%
Sets 4 and 5: 77+%

C.
For time:
10-8-6-4-2 reps of:
Ring Muscle Ups
2-4-6-8-10 reps of:
Squat Snatches (135/95lbs)

OR

If you’re competing at Wodapalooza and would like to substitute an announced workout here, please do so.

D.
Accumulate 100 V-Ups in as few sets as possible.

Athlete Training Notes:
Descending reps are always a nice thing. Until you add ascending reps to them. We’re knocking out the biggest sets of muscle ups with the shortest stimulus change between. Then when you get deeper into the workout that flips and we’ll be knocking out the biggest sets on the barbell with the shortest sets on the muscle ups. Muscle up fatigue early, barbell fatigue late. The goal here is 1-2 sets for the 10 ring muscle ups, singles on the barbell, 1-2 sets to knock out the 8 reps, singles on the barbell, 1 set on the 6, singles on the barbell, 1 set on the 4, singles on the barbell, knock out the 2, then hammer the last set however you feel and with whatever you’ve got left in the tank. Remember, these are squat snatches, so the cycle rate isn’t as fast as power snatches. It probably makes sense and is likely faster for most of you to just hit fast singles. We want to see you working on your “CrossFit” snatches, not your olympic lifting snatches here. You don’t need a perfect setup, just grip, rip, and drop under that barbell. Stand up, lockout, drop the bar and follow it down. The singles early on can be a little slower because you’re going to rest before the rings anyways, but once the muscle up reps have dropped enough it’s time to push the pace on the barbell.