August 1, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at ascending effort of:
15/12 Calorie Bike
50 Foot Walking Lunge
15/12 Calorie Row
50 Banded Good Mornings (light and fast)
60 Second Wall Sit

A.
Back Squat
Every 2 minutes, for 14 minutes (7 sets of):
Set 1 – 5 reps @ 60%
Set 2 – 4 reps @ 70%
Set 3 – 3 reps @ 75-80%
Set 4 – 2 reps @ 80-85%
Set 5 – 1 rep @ 85-90%
Set 6 – 1 rep @ 90-96%
Set 7 – 1 rep @ Test 1RM

B.
Every 30 seconds, for 5 minutes (10 sets of):
1-2 Cleans @ 80%
*Power or Squat

C.
Every minute, on the minute, for 32 minutes (4 sets of):
Station 1: 200 Meter Run OR 16-20/12-15 Calorie Assault Bike
Station 2: 10 Toes to Rings + 5 Ring Muscle Ups
Station 3: 50 Double Unders + Max Distance Handstand Walk
Station 4: Rest
Station 5: 200 Meter Run OR 16-20/12-15 Calorie Assault Bike
Station 6: 10 Toes to Bar + 10 Chest to Bar Pull-Ups
Station 7: 50 Double Unders + Max Strict Handstand Push-Ups
Station 8: Rest

Modifications:
Wall Walks for Handstand Walks
Ring Dips for Muscle Ups

D.
Three sets of:
60-90 second Chinese Plank Hold
Rest 30-60 seconds between sets.

General Training Notes:
With this being the last week of the cycle and our new cycle starting next Monday, the focus this week is going to be primarily on our lifting. You’ll see that the Metcon’s this week will still be challenging, but they won’t be as complex or brutal as they have been in the leadup to the CrossFit Games. That said, we still want you guys pushing hard on these, but know in the back of your mind that the lifting is more the priority for this week and it’s ok if you want to take this week as a bit of a deload from conditioning. For today we have a skills EMOM coming up. The two cardio stations should take you around 50 seconds or so to complete. We want you coming in and going straight to the your next gymnastics complex. Stations 2 and 6 should be about 30-35 seconds of work, and then you’ve got your max reps station coming before the rest. This is a great way to get a lot of skill work in while not overloading any specific movement or having too much crazy intensity. The intention behind today’s workout is quality movement with an elevated heart rate. At no point should you be struggling to make any of the stations, so customize the reps accordingly.