June 25, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Spend 60-90 second in each of the following mobility pieces on each side…

–Band Distracted Hip Flexor Stretch
–Banded Perfect Stretch

Followed by…

Three sets of:
30 Second Banded Palloff Hold (each side)
30 Second Banded Lateral Monster Walk (left and right)
15 Single Leg Hip Bridges (each leg)
10 Dynamic Bodyweight Bulgarian Split Squats (each leg)
5 Kettlebell Windmills (each side)

Followed by…

Five reps of:
Depth Drop to Horizontal Jump
Rest as needed

A.
Front Squat
Every minute, on the minute, for 5 minutes:
Set 1: 3 reps @ 60%
Set 2: 2 reps @ 70%
Set 3: 1 rep @ 75%
Set 4: 1 rep @ 80%
Set 5: 1 rep @ 80+%

Rest 60 seconds, then…

Every 2 minutes, for 6 minutes (3 sets of):
Front Squat x 1 rep @ 85+%

B.
Back Squat
Five sets x 4 reps @ 80+%
Rest 2 minutes between sets

C.
Deadlift
Five sets of 4 reps @ 80+%
*No touch and go.
Rest 2 minutes between sets

D.
Five sets for times of:
75 Double Unders
15 Toes to Bar
25 Russian Kettlebell Swings (70/53lbs)
Rest or alternate full sets with a partner 1:1

E.
Three sets of:
15-20 Weighted GHD Back Extensions

Athlete Training Notes
Grip and midline. We’re sprinting through this one today as fast as you can knowing that you’ve got a 1:1 work:rest. Aim for unbroken on the double unders but if you trip, so be it. For the toes to bar we should be aiming unbroken as long as possible. Your grip will start to fatigue in the later rounds but with the 1:1 rest you should be able to recover enough to keep it to 1-2 sets max. After that we’ve got a russian swing which we don’t do super often in conditioning pieces, BUT, it did come up in the age group CrossFit games in 2023. Make sure you keep the arms straight and get the bottom of the bell up above your eyebrows. It’s an underappreciated and underrated movement in a conditioning piece so don’t overlook it!