July 11, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Complete for 15 minutes, increasing intensity on the bike every round:
25/20 Calorie Assault or Echo Bike
100 Foot Kettlebell Front Rack Carry
100 Foot Kettlebell Overhead Carry

A.
Back Squat
Every 2 minutes, for 14 minutes (7 sets of):
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80-85%
Set 4 – 2 reps @ 85-90%
Set 5 – 8 reps @ 75%
Set 6 – 8 reps @ 75%
Set 7 – 8 reps @ 75%

B.
Every 75 seconds, for 5:00 (4 sets of):
6 Squat Cleans @ 60-70%

C.
Complete as many rounds and calories as possible in 8 minutes of:
20/15 Calorie Row
150 Foot. Sandbag Carry (150/100lbs)

When the running clock reaches 10:00…

Every minute, on the minute, for 5 minutes:
10 Thrusters (115/85lb.) + 5-7 Bar Muscle-Ups

When the running clock reaches 15:00…

Complete as many rounds and calories as possible in 8 minutes of:
20/15 Calorie Row
15 Burpees over erg

When the running clock reaches 25:00…

Every minute, on the minute, for 5 minutes:
10 Thrusters (115/85lb.) + 5-6 Bar Facing Burpees over bar

D.
Accumulate 100 Banded Hamstring Curls in as few sets as possible.

Then…

Take any extra time you may have today to work on mobility and make sure you are taking care of recovery. Prioritize your thoracic spine and shoulders because we will be going overhead tomorrow.

Athlete Notes:
AMRAP, EMOM, AMRAP, EMOM. Switching back and forth is going to teach your body how to recover in a highly fatigued state. We know that this is very important for success in CrossFit, so mixing stimulus and energy systems is a great way to simulate that. The first AMRAP you should aim for a round every 100 seconds or so, that’ll get you 5+. The row should be 50-ish seconds, then grab the bag and walk it, about 15 seconds per 50 foot length. Short rest then it’s on to the first EMOM. The goal here is to get both movements in the same minute and still have a little bit of rest, so scale the reps or loading accordingly. You should have about 15 seconds of rest at the end of each minute. After that you’re moving straight into the next AMRAP, so consistent movement again for 8 minutes where we’ll be looking for 4+ rounds, so scale accordingly. After that next short rest you’ll move onto the final 5 minute EMOM where it’s time to send it to the finish line. We know you’ll be tired here, but how much gas can you keep for hard efforts at the end of a long workout? That’s what we’re looking to find out.