April 23, 2021 – Competition Program

Primary Training Session
Mobility, Activation & Warm-Up
Band Distracted Hamstring Floss x 30 seconds per side

Row 5 minutes at a relaxed pace and then …

Leg Swings x 20 reps each direction
Butterfly Stretch x 60 seconds
Floor Slides

x 10 reps (hold 2-5 lbs plate in each hand if you have limited mobility)
Alternating Perfect Stretch x 8 reps

A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Power Jerk
(pause 2 seconds at mid-thigh before cleaning)

Build over the course of the 8 sets from approximately 65% to something heavy-ish for today.

B.
For time:
10 Clusters (205/145 lbs)
8 Clusters (225/155 lbs)
6 Clusters (245/165 lbs)
4 Clusters (265/175 lbs)
2 Clusters (285/185 lbs)

12 minute time cap

“Cluster” – Squat Clean into Thruster

Loading suggestions based on 1-RM Clean & Jerk

For time:
10 Clusters (60%)
8 Clusters (70%)
6 Clusters (75%)
4 Clusters (80%)
2 Clusters (85%)

C.
Three rounds for time of:
400 Meter Run
10 Overhead Squats (225/155 lbs)

Load should not exceed 80% of 1-RM Overhead Squat

When the running clock reaches 15:00…

For time:
4 Legless Rope Climbs (15′)
200 Double-Unders
3 Legless Rope Climbs (15′)
150 Double-Unders
2 Legless Rope Climbs (15′)
100 Double-Unders

Athlete Notes:
We have another “Hard and Heavy” workout! This one is aggressive, so make sure you adjust the loading if necessary. After you get through that, we have some fun, but challenging conditioning that starts with a horrific version of the CrossFit classic workout “Nancy.”
Conditioning Part 1: Make sure you follow the guidelines of no more than 80% of your overhead squat. This is going to be extremely heavy for many people and we want you to be able to hold on to the bar. You do not need to be able to go unbroken, but it would be suggested that you pick a weight that you may be able to do the first set unbroken.
Workout 2: GRIP! With some of these higher skill workouts we have done lately you will notice the importance of efficiency. Between legless rope climbs and double unders, grip can really fatigue fast. The looser you hold your rope, while keeping your hands by your side for double unders, the better. After that, just pay attention to your rest periods between rope climbs. If you do not know how to pace them, try watching a clock. Make your own interval, but you could try every 30 seconds, 20 seconds, 15 seconds….etc.