January 1, 2024 – Competition Program

Introducing the 2024 pre-season cycle. This cycle will begin on January 1st and will take us through the CrossFit Games semi-finals in late May / early June. This cycle will consist of multiple phases that will allow us to take advantage of how the 2024 season is laid out.

Phase 1: Pre-Open/Quarterfinals Prep
Specific movements that are staples to the open and quarterfinals will make regular appearances
Test and repeat workouts
Shift to different skill movements seen in previous quarterfinals workouts

Phase 2: Semi-finals Prep
Add higher skill pieces as well as volume and specific semi-final style workouts
Continue to get stronger
Improve aerobic capacity
Increase gymnastics volume

All primary sessions can be completed in 75-120 minutes depending on the day. If you’re someone that struggles staying on a timeline and cannot complete all the work in this time, or are someone that trains on a shorter clock, we’ll be happy to help you determine what to prioritize with your time.

Outline of Training Schedule:
Monday – Max Effort Lower Day (emphasis on the snatch and squatting) + 1-2 Accessory Pieces + High Volume Pulling Metcon
Tuesday – Gymnastics Skill Work (emphasis on handstand walks and push-ups) + Double Under Volume Accumulation (shorter sprint-style skill workout) + 20-40 Minute Skill and Volume Accumulation EMOM
Wednesday – Max Effort Upper Body Day (emphasis on clean and jerks as well as vertical pressing) + 1-2 Accessories + “Invictus Standards Metcon”
Thursday – Swimming + Zone 2 Work
Friday – Dynamic Effort Lower Body Day (emphasis on hang snatches) + Front Squat and Pulling Complimentary Lifts + 1-2 Accessories + Open/Quarterfinal Based Metcon (emphasis on gymnastics pulling)
Saturday – Dynamic Effort Upper Body Day (emphasis on jerks) + Horizontal Pressing + 1-2 Accessories + Partner Based Metcon

Click here to read more about this cycle!

Primary Training Session
Get Moving || Warm-Up
Every 4 minutes, for 12 minutes:
15/12 Calorie Bike
10 Line Facing Burpees
10 Goblet Squats
*Handstand*

*Set 1: 45-60 Second Nose to Wall Hold
Set 2: 50 Foot Handstand Walk
Set 3: 50 Foot Handstand Walk with 180 Degree Pirouette at the 25 Foot Mark

A.
Every 2 minutes, for 20 minutes (10 sets of):
Snatch
Sets 1-3: 2-3 reps @ 60-70%
Sets 4-6: 2 reps @ 75-80%
Sets 7-10: 1 rep @ 80+%

*Build based on quality and feel to today’s heavy.

B.
Five sets of:
Back Squat x 5 reps
Rest 2 minutes between sets

Set 1: 70%
Set 2: 74%
Set 3: 74-77%
Sets 4 and 5: 77+%

C.
“2015 CrossFit Games Triangle Couplet”
15-10-6 Reps for Time of:
Thrusters (165/115lbs)
Bar Muscle-Ups

OR

If you’re competing at Wodapalooza and would like to substitute an announced workout here, please do so.

D.
OPTIONAL FINISHER:
Every 45-60 seconds, for 10 sets:
10 Toes to Bar

Athlete Training Notes:
The best part about testing old workouts like this is that you can look back to the leaderboard and compare yourselves against some of the best in the world (this time almost 10 years ago). This workout is all about managing shoulder fatigue and not blowing up to where you’re only hitting singles or doubles on the bar and bar muscle ups. We’d advise breaking the first 15 thrusters into at least 2 sets. From there you’ll likely want to do 2-3 sets on the 15 bar muscle ups, but stay close to the bar, the rest is just a quick shakeout and then back up. After that you’ve got the 10’s where we’ll be looking for 2 sets again on those thrusters and likely 2 sets again on the bar muscle ups. The last round can be make or break. If you can hit the final 6 reps unbroken without resting too much before them then you can set yourself up pretty well in comparison to people who either have to break or take a big rest before hitting them. Try to send it on that final 6 and see what happens.