August 5, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

A.
Deadlift
Set 1 – 5 reps @ 50%
Set 2 – 3 reps @ 60%
Set 3 – 2 reps @ 70%
Set 4 – 2 reps @ 80%
Set 5 – 1 rep @ 85%
Set 6 – 1 rep @ 90%
Set 7 – 1 rep @ 95%
Set 8 – 1 rep @ 95%+
Set 9 – 1 rep @ 95%+
Rest 2-3 minutes between sets.

B.
Three sets of:
Barbell Glute Bridges x 10-15 reps 2111
Rest as needed

Three sets of:
Reverse Hyper x 20 reps (Light)
Rest as needed

C.
Every 15 minutes, for 30 minutes (2 sets of):
800 Meter Run
100 Foot Handstand Walk
10-15 Ring Muscle Ups
100 Foot Handstand Walk
800 Meter Run

D.
Accumulate 50 Skull Crushers AND 50 Bench Dips at a slow and controlled tempo (not for time).

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. The goal for today is to get some good cardio in while also working on a little upper body muscle fatigue. Hit the runs at around 80-90% of your mile pace, one where you can come in and go straight to the handstand walk. The goal there is as quick as efficient as possible so pick a distance that correlates to your abilities and aim to hit those segments unbroken. After that we’ll move to the ring muscle ups where we are looking 1-2 sets to get the 10-15 reps, so pick a rep count that again correlates to your abilities. If you’re not hitting ring muscle ups you can sub double the reps of pull ups or dips instead. After those you’re back to the handstand walk then off on the final 800 meter run where we’re looking to up the pace from the first run.