August 12, 2022 – Competition Program

Primary Training Session

Get Moving || Warm-Up
Three sets of:
200 Meter Run
20 Alternating Cossack Squats
100-Foot Double Kettlebell Front Rack Carry

Followed by…

Three sets of:
200 Meter Run
20 Kettlebell Good Mornings
100-Foot Suitcase Carry (each arm)

A.
Front Squat
3 reps @ 70%
2 reps @ 80%
1 rep @ 90%
2-3 reps @ 80%
1-2 reps @ 90%
1 rep @ 95%
1-2 reps @ 90%
1 rep @ 95-100%
1 rep @ 101+%%
Rest 2 minutes between all sets

B.
Complete 21, 15, 9, 9, 9 reps for time of:
Squat Cleans (135/95lbs)
Stationary Dips

C.
Three sets of:
15 Heel Elevated Goblet Squats
Rest 30 seconds
30 Banded Hamstring Curls
Rest 60 seconds

D.
Three sets of:
30 Second Face Up GHD Hold
Rest 30 seconds
60 Second Hollow Hold
Rest 60 seconds

Athlete Notes:
Today’s workout is going to be a spinoff of one of the CrossFit Games workouts we saw this year. Assuming most of you don’t have access to parallel bars we’re going to work on just building some strict dip strength and move faster. See if you can keep up with some of the elite athletes in our sport! Push the barbell hard here and see if you can hang on for the dips!