October 15, 2021 – Competition Program

Primary Training Session

Movement Primer

Three rounds at increasing effort of:
10/7 Calorie Bike or Row
60 second Plank Hold from Elbows
100 Foot Sandbag Carry or Double Kettlebell Front Rack Carry
10 Bodyweight Bulgarian Split Squats each Leg
10 Ring Rows
45-60 second Wall Sit

A.
In 15 Minutes or less, build to today’s 1-RM Dead Stop Front Squat

B.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk

Build to today’s heaviest set.

C.
For time:
10-8-6-4-2 reps of:
Wall Walks
Thrusters (135/95lb.)

Time cap: 12 min.

D.
Three sets for max reps of:
30 seconds of Strict Pronated-Grip Pull-Ups
Rest 15 seconds
30 seconds of Sandbag Squats (150/100lbs.)
Rest 45 seconds
30 seconds Strict Supinated-Grip Pull-Ups
Rest 15 seconds
30 seconds of Jumping Lunges
Rest 45 seconds
30 seconds of Mountain Climber Pull-Ups
Rest 15 seconds
90 seconds of Side Planks (45 seconds each)
Rest 45 seconds

E.
Complete as many rounds as possible in 12 minutes for quality and muscle activation of:
10 Tempo Inverted Rows @ 1111
12 Alternating Cossack Squats @ 21X1
20 Barbell Biceps Curls @ 20X0
40 Flutter Kicks

Athlete Notes:

Today’s workout is a scaled back version of the Wall Walk/Thruster workout from the 2021 CrossFit Games! This one is going to be a great test of shoulder fatigue. Work on finding a pace you can keep consistent with the wall walks. Work on what movement pattern is best for you, and practice your hand positioning on both the ascent, line tap, and descent.. and try not to spend too much time laying on the ground. With the barbell being lighter than the games version, we want you to push these hard. Your shoulder are going to burn, so rely on your legs here and use a solid drive to propel the bar overhead! We’ll make our way back to this in a more difficult version in weeks to come!