September 27, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
3-5 Minute Bike or Row @ Ascending Effort

Followed by…

Thoracic Mobility Drills

Followed by…

Two sets of:
50 Foot Suitcase Carry (each arm)
10 Single Arm Deadlifts (each arm)
50 Foot Single Arm Kettlebell Front Rack Carry (each arm)
5 Single Arm Kettlebell Thrusters (each arm)

Followed by…

Three sets of:
Clean-Grip Romanian Deadlift x 3 reps
Clean High Pull from Below Knee x 3 reps
Front Squat x 3 reps
Hang Power Clean x 3 reps
Clean from Below Knee x 3 reps
*empty barbell up to 95/65lbs

A.
Every 2 minutes, for 20 minutes (10 sets of):
Clean Liftoff (pause for 2 seconds at the knee) + Clean + Jerk
*Drop and reset between reps.
**Start at 65% and build by 2-5% every rep based on quality.

B.
Every 90 seconds, for 9 minutes (3 sets of):
Station 1: 3-4 Front Squats @ 75%
Station 2: 1-2 Front Squats @ 85%

C.
Three sets of:
10-12 Barbell Hip Thrusts @ 30-40% of 1RM Deadlift
Rest 30 seconds
8-10 Heel Elevated Narrow Stance Squats
Rest 60 seconds

D.
Option A:
“CrossFit Open 13.2”

Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead (115/75lbs)
10 Deadlifts (115/75lbs)
15 Box Jumps (24/20″” – step down required today)

Option B:
“CrossFit Open 13.2 – But Heavier”
Complete as many rounds and reps as possible in 10 minutes of:
4 Shoulder to Overhead (155/105lbs)
8 Deadlifts (155/105lbs)
12 Box Jumps (24/20″” – step down required today)

Conditioning Training Note
Two options for today’s workout. If you’re able to then we would prefer the heavier option. This season is all about getting strong. That said, if you’re going to be staring at the barbell, you’re better off picking the lighter (the original open) option and keeping it moving throughout. The goal is unbroken on the shoulder to overhead, take a quick breath, unbroken on the deadlifts, then use the box jumps as a bit of recovery because we’re forcing you to slow down. Don’t be surprised when that low back starts to blow up a bit!