March 25, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10 Monster Walk Steps (forward and backward)
10 Lateral Monster Walk Steps (left and right)
5 Perfect Stretches (right)
5 Perfect Stretches (left)
5 Kettlebell Windmills (right)
50 Foot Single Arm Overhead Carry (right)
5 Kettlebell Windmills (left)
50 Foot Single Arm Overhead Carry (left)
10 Goblet Squats

Followed by…

Three sets of:
5 Hurdle Hops
Rest as needed between sets

A.
Every 2 minutes, for 20 minutes (10 sets of):
Snatch

Sets 1-3: 2-3 reps @ 60-70%
Sets 4-6: 2 reps @ 75-80%
Sets 7-10: 1 rep @ 80+%

*Build based on quality and feel to today’s heavy.
**Compare results to 1/1, 1/29, and 2/26.

B.
Five sets of:
Back Squat x 5 reps
Rest 2 minutes between sets

*Start your first set around 70% and build to a heavy but successful set of 5 reps for the day.

C.
Against a 12 minute clock, perform as many reps as possible of:
15 Toes to Bar
15 Squat Snatches (135/95lbs)
15 Toes to Bar
12 Squat Snatches (155/105lbs)
15 Toes to Bar
9 Squat Snatches (185/130lbs)
15 Toes to Bar
6 Squat Snatches (225/155lbs)
15 Toes to Bar
Max Squat Snatches (245/165lbs) in the remaining time.

*Every miss throughout the workout you must perform 5 Toes to Bar before returning to snatch.

Percentage modifications:
15 @ 60%
12 @ 70%
9 @ 75%
6 @ 80%
Max @ 85%

D.
Three sets of:
20 Banded Hip Thrusts
30 Banded Hamstring Curls
Rest as needed

Athlete Training Notes
For today’s workout we’ll be looking to maximize our time at the final barbell. To do so the best strategy is going to be hitting all sets of toes to bar in 1-2 sets. For the snatches we think that quick singles are going to be the ticket but every athlete is different so try something out and let us know what you went with. At the end of the day if you get to that last barbell but you can’t hit it consistently then you probably went a little too hot. A good goal is to get to that barbell with about 2-3 minutes on the clock and then let it rip from there. If the prescribed numbers are outside your abilities then follow the percentage modifications. This workout is very similar to one that we hit recently and since CrossFit likes hitting ladder style workouts we figure it’s a good time to knock out another one!