August 2, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Every 4 minutes, for 12 minutes (3 sets) of:
15/12 Calories of Rowing or Bike Erg
4 Strict Pull-Ups
4 Strict Toes-to-Bar
4 Kipping Pull-Ups
12 Burpees to Pull-Up Bar

A.
Take twenty minutes to complete the following:

Build to today’s Heavy Push Press

Then, in the remaining time…

Continue building to today’s Heavy Power Jerk.

B.
“2015 CrossFit Games Triangle Couplet”
For time:
15-10-6
Thrusters (165/115lbs)
Bar Muscle Ups

TIME CAP: 10:00

C.
Two sets of:
20 Unweighted Stationary Dips
Rest as needed

D.
Every 2 minutes, for 10 minutes (5 sets) of:
1-3 Wall Walks
Max Reps Strict Chest to Wall Handstand Push Ups Unbroken
1-2 Wall Walks

Pick a higher number of wall walks if you consider chest to wall handstand push ups a strength of yours.

Athlete 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’s workout we have an old school CrossFit Games workout coming up. The best part about these is that you can look back on the leaderboards and compare yourself to the athletes. This one is like Fran with a few extra cups of coffee. The heavy thrusters are going to be the limiter for a lot of you so please modify to a weight that you could do the 15 reps in 3 sets or less. How to approach the thrusters… If you’re an absolute hammer on them then 2 sets is probably still the way to go on the round of 15 and maybe even 10. The reason being, if you go unbroken there then have to take multiple breaks on the muscle ups, usually muscle up breaks are longer than barbell breaks. So, 2-3 sets on the 15 thrusters, then 1-2 sets on the 15 bar muscle ups, back to the bar for 2 sets again on the 10 thrusters, then try for unbroken the rest of the way if you can… and yes, that last round isn’t a typo, the rep scheme is 15-10-6 reps.