January 15, 2022 – Competition Program

Primary Training Session
Warm-Up Primer
Three rounds at increasing effort of:
15/12 Calorie Machine of Choice
60 second Plank Hold from Push-Up Position
10 Wide Grip Empty Bar Bent Over Rows
10 Empty Bar Romanian Deadlifts
10 Empty Bar Hang Muscle Cleans
10 Empty Bar Front Squats

A.
Take 12-15 minutes to build to today’s “heavy” Power Clean + Push Jerk

Drop back down to 65%, and then…

Take 12-15 minutes to build to today’s “heavy” Clean & Jerk

B.
Individual Option:

“Amanda .45”
13-11-9-7-5 reps for time of:
Muscle-ups
Squat Snatches (135/95 lbs)

Team of 2 Option:
15-12-9-6-3 reps for time of:
Synchronized Muscle Ups
Synchronized Squat Snatches (135/95 lbs)

Team of 4 Option:
M/M Pair Completes:
30-24-18-12-6 reps of:
Muscle-ups
Squat Snatches (135 lbs)

Followed by…

F/F Pair Completes:
27-21-15-9-3 reps of:
Muscle-ups
Squat Snatches (95 lbs)

C.
Five sets of:
60 second Bear Hug
60 seconds Rest

Finish with. . .

Four sets of:
45 seconds Max GHD Sit-Ups
15 seconds Rest

Athlete Notes:
Today we’ve got a fun one headed your way. You get to test yourself against some CrossFit Games athletes from 2017. It’s a lot of muscle ups and a lot of squat snatches to strategize appropriately. Your pull is going to be very fatigued by the time you get to the 9 reps, and failing muscle ups is devastating. We’d advise hitting each set of muscle ups in 1-3 sets (depending how many you’re doing and what your abilities are), and then attacking the barbell with fast singles… MAYBE saving some touch and go for the final few if you’re feeling good. Have some fun and test yourself against some of the best in the world that year!