November 21, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
2 Minute Bike or Row
50 Foot Suitcase Carry (Right Side)
5 Single Arm Kettlebell Front Rack Squat (Right Side)
50 Foot Suitcase Carry (Left Side)
5 Single Arm Kettlebell Front Rack Squat (Left Side)
20 Russian Kettlebell Swings

A.
Every 2 minutes, for 14 minutes (7 sets) of:
Squat Clean
Sets 1-3: 3 reps @ 80%
Sets 4-6: 2 reps @ 85-90%
Sets 7: 1 rep @ 90+%

*Do not touch and go.

B.
Back Squat
Set 1: 10 reps @ 55%
Set 2: 20 reps @ 55-65%
Set 3: 10 reps @ 65%
Rest 2-3 minutes between sets

C.
Three rounds of:
10 Deadlifts (275/185lbs)
15 Wall Ball Shots (30/20lbs; 10′ target)
50 Double Unders

Followed immediately by…

Three rounds of:
10 Deadlifts (185/135lbs)
15 Wall Ball Shots (30/20lbs; 10′ target)
50 Double Unders

D.
Four sets of:
8 Right Leg Weighted Step Ups
12 Right Leg Unweighted Step Ups
8 Left Leg Weighted Step Ups
12 Left Leg Unweighted Step Ups
6-8 Glute Ham Raises
Rest 90 seconds between sets

Athlete Notes:
Classic CrossFit triplet coming up today with a twist. After the first three rounds we’re going to drop the weight and see how well you can continue moving on those deadlifts. Disclaimer though, this is a lot of pulling so if you’re at all concerned about your back, please drop the weight or the volume a bit. For the first three rounds we’re looking 1-2 sets on the 10 deadlifts, unbroken on the wall balls, and always unbroken on the double unders. For the second section we’re looking for 1-3 sets on the 15 deadlifts but stay over the barbell and keep it moving. Don’t let yourself step away until the 15 reps are completed. Keep hanging on to that wall ball and spinning those double unders. Push the pace and see how well you can hold on once you’re tired! Start the week off right!