January 17, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
8-10 Behind the Neck Snatch Grip Bamboo Presses
4-5 Snatch Grip Bamboo Bar Overhead Squats
15 PVC Pass Throughs
15 PVC Overhead Squats
15 Pronated Grip Band Pull-Aparts

Followed by…

Five sets of:
Depth Drop + Lateral Jump (1 Each Direction)
Rest as needed between sets

*Perform a depth drop, except this time when you land you will immediately perform a lateral jump either for distance, or onto an elevated platform. Please take safety into consideration when choosing a vertical height for a lateral jump.

A.
Take 15-20 minutes to build to today’s heavy…
Clean and Jerk

B.
Five sets of:
Push Press x 8 reps @ 67-72%
Rest 90-120 seconds between sets

C.
“CrossFit Games Open Event 23.1 & 14.4”
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calories of Rowing on Concept 2
50 Toes to Bars
40 Wall Ball Shots (20/14lbs to 10/9′)
30 Power Cleans (135/95lbs)
20 Muscle-Ups

D.
Three sets of:
10 Single Arm Dumbbell Overhead Tricep Extensions (each arm)
45 SecondSide Plank (each side)
Rest as needed

Athlete Training Notes:
We’ve got another Invictus Standards workout coming up today. We’ve also got a multi-time repeat workout coming up and one that we’ve programmed somewhat often (in comparison to other workouts) throughout the years. This is a great test of overall fitness and was the first open workout from last year. Aim to hit the row in around 3 minutes, give or take. After that you’ll chip away at the toes to bar – we recommend 4-5 sets to get the 50 reps. After that we’ve got some more wall balls coming up but it’s a lighter ball to a regular target (than the 30/20lbs ball). For those you’ll want to likely hit them in 2 sets. After that we’ve got power cleans coming up where singles are going to be your best friend. That takes us to the meat of the workout and the separator for most athletes. Aim to finish the muscle ups in as few sets as possible but just know that elite athletes will be knocking out the 20 reps in 2-3 sets for men and 3-5 sets for women. After that it’s back to the rower where you get to shut the brain off and send it a bit. Most folks will either finish this workout on the rings or row, but if you can get back to the toes to bar, give yourself some time to get a few reps and sell out on that final row. Games level athletes should be aiming for 260+ reps, semi finals level athletes for 240+ reps, and quarter finals athletes for 190+ reps. Again, this is just another data point to collect for yourself and compare with other athletes. Check back to the open leaderboard from last year to see how you stack up.