September 18, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two rounds of:
15/12 Calorie Echo/Assault Bike
50 Foot Bodyweight Walking Lunge
25 Banded Good Mornings
50 Foot Bodyweight Walking Lunge
100 Foot Sandbag Bearhug Carry

Followed by…

Three sets of:
8 Med Ball Speed Skaters + Max Vertical Throw
Rest 2 minutes

*Perform eight speed skaters. Land the eighth rep on BOTH feet, and immediately perform a vertical throw for maximum height.

A.
Box Squat
Set 1 – 3 reps @ 70%
Set 2 – 2 reps @ 80%
Set 3 – 1 rep @ 85%
Set 4 – 3 reps @ 75%
Set 5 – 2 reps @ 80-85%
Set 6 – 1 rep @ 90+%
Set 7 – 1 rep @ 90+%
Set 8 – 1 rep @ 90+%
Rest 1-2 minutes between sets

**Special Notes**
-Use a box that is 2-4″ above parallel at the bottom of the squat and keep track of the box you used.
-When going for a heavy, make sure you have at a minimum a spotter but preferably two side spotters.
-Compare to August 21, 2023.

B.
Every 75 seconds, for 10 minutes (8 sets):
Power Clean
Sets 1-4: 1 @ 75-80%
Sets 5-8 1 @ 80-90%

C.
Three-Four sets of:
10-12 Barbell Good Mornings
10-12 Banded Step Ups (each leg)
Rest 1-2 minutes between sets

D.
Jacob’s Ladder
For time:
10-9-8-7-6-5-4-3-2-1
Thrusters (95/65lbs)
1-2-3-4-5-6-7-8-9-10
Bar Facing Burpees

E.
Accumulate 200 Banded Hamstring Curls in as few sets as possible.

*Every break perform either 25 Reverse Hypers @ 30% of 1RM Back Squat
OR
25-30 GHD Back Extensions

Athlete Notes:
Step on the gas pedal and don’t let up. We’ve seen this combo of thrusters and bar facing burpees countless times in CrossFit so you already know what you’re getting into before this workout starts. The hardest rounds are going to be the 9, 8, and 7 thrusters so you just have to have a little grit and force yourself to pick that barbell back up. Your goal should be to try and stay unbroken on the barbell knowing that each round is one less rep than the previous one. On the flip side, the burpees will increase but once you’re past those tougher rounds of thrusters it just becomes about staying smooth and consistent on the burpees because the barbell isn’t going to give you too much time between. Make it a goal to focus on your breathing in this workout. Exhale at the top of the thrusters and inhale on the way down. You can save yourself on those later sets of burpees if you can manage your heart rate a little bit. Set a couple goals for yourself in this one, whether it’s unbroken thrusters, quick transitions, managing your breath, a specific time, whatever it is, then go work to achieve it. Remember, the focus of these conditioning pieces is to see where your limits are so push them and see what your body can do.