January 26, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Strict Pull-Ups
30 Second Nose to Wall OR Freestanding Handstand hold
100 Foot Sandbag Bearhug Carry (100-150/70-100lbs)
30 Second Bamboo Overhead Hold OR 100 Foot Double Kettlebell Overhead Carry

Followed by…

Three sets of:
8-10 Repeat Jumps for ascending height
Rest as needed
*Stay in place, jump up in the air, when you land, immediately spring back up into the air. Each jump try to get higher and higher.

A.
Every minute, on the minute, for 8 minutes:
3 Hang Power Snatches @ 70%

B.
Five sets of:
3 Front Squats @ 70%
Rest 90 seconds between sets

*Focus is on SPEED out of the bottom. If you cannot stand up fast enough to potentially turn this into a thruster then the weight is too heavy.

C.
Complete as many rounds and reps as possible in 10 minutes of:
6 Power Cleans (135/95lbs)
6 Bar Muscle Ups
60 Double Unders

D.
Two sets of:
50 Banded Good Mornings
Rest 30-60 seconds between sets

Followed by…

Three sets of:
20-25 Reverse Hypers @ 40+% of 1RM Back Squat
Rest 90-120 seconds between sets

Athlete Training Notes:
Today’s workout is a classic CrossFit style triplet. We’ve got barbell, gymnastics, and cardio all mixed together. Workouts like this show up all the time in the open and now quarterfinals. This one is going to be about quick singles on the barbell, staying close to the bar (every step away wastes 2-3 seconds minimum) and telling yourself to just put your hands back on for another clean. For the bar muscle ups we’ll be looking to stay unbroken for as long as you can. If you have to break at any point then you should probably take another breath or two before starting them, or slow down a little more on the cleans. The double unders are a great chance to rest in this workout. Everyone who hits them unbroken will be around 35-40 seconds or so on them so if you jump a little slower but keep the heart rate down that might be the ticket to success. Overall your goal here should be to hold one round every 2 minutes or so. Some will be a little faster and some will be a little slower, just don’t let those transitions start to take too long.