August 4, 2023 – Competition Program

Primary Training Session
Get Moving || Warm Up
2 Minute Bike or Row
20 Glute Bridges
6-8 Bird Dogs each side

Followed by…

2 Minute Bike or Row
20 Barbell Back Squats
25 Foot Banded Monster Walk Each Direction

A.
Five sets of:
5 Tempo Front Squats @ 2211 (55-65%)
Rest 2 minutes between sets

B.
Take 20 minutes to build to Today’s heavy Clean and Jerk.

C.
Five rounds for time:
20/15 Calorie Row or Ski
8 Single Shoulder to Overhead (80-100/50-70lbs) (4 reps each side)
3 Rope Climbs

D.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds

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’s workout we have a pull-push-pull coming up. The row or ski should be taken at a pace that allows you to finish it in around 60 seconds or less (70 if you include transition). From there we want you picking a dumbbell weight that is going to be challenging but that you can still do the 4 reps unbroken on each arm. Moving to the rope we’re looking for smooth and efficient. Work on a solid leg lock so that you can save your arms as much as possible.