January 13, 2021 – Competition Program

Primary Training Session

Mobility & Activation

Spend 5-10 minutes foam rolling the t-spine, pecs, quads and calves.

Band Assisted Pec Stretch

x 30 seconds per side
Band Assisted Lat Stretch x 30 seconds per side
(while in these positions, focus on making a mind/body connection and relax your body into each position)

Warm-Up Flow
One set of:
1000 Meter Row
Single-Arm Dumbbell Overhead Squat x 30 reps (15 reps per side; alternate as needed)

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
Every minute, on the minute, for 15 minutes:
Split Jerk x 1 rep @ 75-80%
(increase load by 2-5% from last week)

Goal of this session is fine-tuning technique. Your goal is to assess each of the 15 lifts on a scale of 1-10, with 10 being a perfect lift. Note how many of your lifts achieved a score of 9 or higher – e.g., “9/15 – it took me a few sets to lock in consistent mechanics, but I finished with 4 perfect lifts.”

B.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.

C.
Complete as many rounds and reps as possible in 14 minutes of:
7 Bar Muscle-Ups
50 Barbell Thrusters (20/15 kg)
100 Double-Unders

This workout is based on “CrossFit Games Open Event 15.3.” For reference and elite scores to aim for…

“CrossFit Games Open Event 15.3”
Complete as many rounds and reps as possible in 14 minutes of:
7 Muscle-Ups
50 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
100 Double-Unders

Top scores in the 2015 Open:
Women – Samantha Briggs 633
Men – Ben Smith 630

Athlete Notes:
If you have done Open 15.3 and “Jackie,” you should have a good idea of how this will feel. In the CrossFit world, fourteen minutes is a long time with simple movements like these. That means we want you to mentally prepare for this workout and commit to the grind. Be prepared for your legs and shoulders to gain a pump round by round, but don’t stop because it’s uncomfortable, you can continue to move through both the thrusters and double-unders even when your muscles are burning.

If you struggle with bar muscle-ups, you may want to strategically break your double-unders and/or thrusters so that you avoid shoulder fatigue early on. That may mean doing 60 reps unbroken, quick breath, then 40 reps unbroken (same for your thrusters – possibly going 30/20, 25/25 or 25/15/10). If you opt to intentionally break your sets, KEEP YOUR BREAKS SHORT! The areas that you can really avoid losing ground on is the thrusters and double unders, so don’t stand around looking at the rope or bar if you break. Most athletes are not used to doing 50 thrusters in a row, especially multiple times, but if you can relax your grip and keep your breathing calm, these should feel great.

If you are strong with bar muscle-ups, aim to keep your double-unders and thrusters unbroken as long as you stay in rhythm. Try and keep your shoulders relaxed and your breath calm. That concept can also be applied to the barbell thrusters. Don’t let the number of reps frighten you! Stay committed to your thrusters, starting every set with an even, measured pace.

****There are light weight thrusters in Saturday’s session as well. If you would like to change up the movement, then you can substitute wall ball shots for the thrusters. Just note that a wall ball was not listed among the equipment to be used in the Open.****