July 22, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

A.
Deadlift
*Set 1 = 6 reps @ 60%
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5-7 – 1 rep @ 80-90%
Rest 2 minutes between sets

B.
Three sets of:
Barbell Goodmornings x 4-6 reps @ 2111
Rest as needed

Followed by…

Three sets of:
Glute Ham Raises x 8 reps
Rest as needed

C.
“2014 21-15-9 Complex”
For time:
8 Deadlifts (155/115lbs)
7 Cleans
6 Snatches
8 Pull-Ups
7 Chest to Bar Pull-Ups
6 Bar Muscle Ups
6 Deadlifts
5 Cleans
4 Snatches
6 Pull-Ups
5 Chest to Bar Pull-Ups
4 Bar Muscle Ups
4 Deadlifts
3 Cleans
2 Snatches
4 Pull-Ups
3 Chest to Bar Pull-Ups
2 Bar Muscle Ups

D.
Six sets of:
Hollow Rock x 30 seconds
Rest 30 seconds

Athlete Notes:
There’s a whole bunch of moving parts in this workout so make sure you’re paying attention to details and know what you’re doing. Next step is to check back to the 2014 CrossFit Games leaderboard to see what times looked like for this workout to give yourself something to aim for and compare to. Then, for the workout we’ve got a mix of barbell and pull-up variations. For the barbell movements, the goal should be unbroken on the deadlifts, quick singles with maybe a few touch and go’s on the cleans, quick singles on the snatches to make sure your grip is good before starting the pull-ups. On the pull-ups it might work best for you to go unbroken on the pull-ups into chest to bars, drop down real quick, then hit the bar muscle ups. This one is going to get grippy so push the pace early to get as deep into the workout as you can before grip fatigue sets in.