January 30, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
10/7 Calorie Row
10 Lateral Burpees Over the Rower
100 Foot Double Kettlebell Overhead Carry
15 Ring Rows

A.
Three sets of:
30 Back-To-Wall Handstand Marches

Followed by…

Four sets of:
3 Wall Walks
15 Second Nose to Wall Hold
15-25 Foot Handstand Walk (directly from the hold)
Rest as needed

OR

Four sets of:
3 Wall Walks
15 Second Nose to Wall Hold
10-15 Nose to Wall Shoulder Taps

B.
Every 3 minutes, for 15 minutes (5 sets of):
25 Foot Handstand Walk Forward
25 Foot Handstand Walk Backwards
25 Foot Handstand Walk with 3 Pirouettes (4’x4′ box)

C.
For time:
5 Wall Walks
75 Double Unders
10 Wall Walks
150 Double Unders
15 Wall Walks
225 Double Unders

TIME CAP = 12 MINUTES

D.
Every minute, on the minute, for 24 minutes (8 sets of):
Station 1: 20 Wall Ball Shots (20/14lbs to 10′)
Station 2: 18-20/14-16 Calorie Row
Station 3: 15 Box Jump Overs (24/20″) (bounding is ok)

Athlete Training Notes:
It’s another gymnastics filled session coming up today. The focus for today is going to be on getting upside down and shoulder fatigue. After the initial handstand walk practice we’ve got an open-esque wall walk double under metcon to really build up some shoulder endurance. The goal there is smooth and efficient on the wall walks and then unbroken as best you can on the double unders. Our EMOM for the day we’ll be looking for around 40-45 seconds on the wall balls, 45-50 seconds on the row, and then 15-30 seconds on the box jump overs.