August 23, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Assault Bike
50 Foot Single Arm Overhead Carry (each arm)
30 Second Nose to Wall Handstand Hold

Three sets of:
10/7 Calorie Assault Bike
20 Banded Pull Aparts
50 Foot Bear Crawl

A.
Six sets of:
Strict Press x 3 reps @ 75%
Rest as needed

B.
Every minute, on the minute, for 15 minutes (5 sets) of:
Station 1: Bar Muscle Ups x 40% of Max Reps
Station 2: L-Sit Hold x 50% of Max Time
Station 3: Strict Ring Dips x 40% of Max Reps

You may break your reps into multiple sets. This is an accumulated score within the minute

C.
Complete as many rounds and reps possible in 14 minutes of:
4 Burpee Dumbbell Deadlifts (50/35 lbs)
8 Dumbbell Front Squats
12 Toes to Bar

D.
Three sets of:
8-10 Tempo Incline Dumbbell Bench Press @ 3131
Rest 30 seconds
8-10 Dumbbell Overhead Triceps Extensions @ 2121
Rest 60 seconds

Athlete Notes:
Classic CrossFit triplet is on the menu for today’s workout. These movements are low enough in reps and simple enough in complexity to where you should be able to keep moving at a consistent pace throughout. Don’t come out of the gates too hot and burn out by the 7 minute mark, and on the flip side, make sure you’re not pacing too much to where you still have some left in the tank as time runs out. We want minutes 12-14 to be hanging on for dear life and you should be on E by the time that cap hits!