November 10, 2021 – Competition Program

Primary Training Session
Movement Primer
Three rounds at 70-80% effort of:
10/7 Calorie Bike OR Row
100 Foot Farmer Carry
10 Toe Elevated Romanian Deadlifts
20 Bodyweight Hip Bridges
30 Supinated Grip Band Pull Aparts
100 Foot Sandbag Bearhug Carry (slow pace)

A.
Eight sets of:
Deadlift x 3 reps @ 85% of 1-RM Deadlift
Rest as needed

B.
Complete as many rounds and reps as possible in 30 minutes of:
“The Chief”
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

Followed by. . .

400 meter Run

*Add one round of “The Chief” after every 400 meter run eg:
One round of “The Chief”
400 meter Run
Two rounds of “The Chief”
400 meter Run
Three rounds of “The Chief”
400 meter Run. . .etc

C.
Every 90 seconds for 12 minutes (8 sets):
15 GHD Sit-Ups
45 seconds Sandbag or D-Ball Bearhug Hold (150/100lbs.)

Athlete Notes:
Today we’ve got a classic mixup of a benchmark CrossFit workout and a little (lot) of running! These rounds on the Chief should be FAST! You won’t be challenged to hold on to the barbell like you were when we combined DT and running, BUT, you will be challenged to move quickly! A single round of “The Chief” should take anywhere from 25-35 seconds, so we want you to challenge yourself to hold on to that time domain as we get deeper into the workout! The barbell should be unbroken, and then hold yourself to a high standard while still moving quickly through the push-ups and air squats!