May 5, 2021 – Competition Program

Primary Training Session
Mobility, Activation & Warm-Up
Band Assisted Triceps Stretch x 30 seconds per side
Overhead Barbell Underarm Stretch x 30 seconds per side

followed by …

Two sets of:
Run 200 Meters
Over/Under Hip Drill

x 5 reps
Run 200 Meters
PVC Pipe Jump and Land Jerk Drill x 5 reps
(enjoy this old school video of Coach B – drill is at the end)

A.
“Assaulted to 1-RM Back Squat”
Every 2:30, for 20 minutes (8 sets) for max load:
15/10 Calorie Assault Bike
*Back Squat x 1 rep

*The goal is to find today’s 1-RM Back Squat…and compare how this went to last week’s “Rowed to 1-RM.” Start at approximately 80% of your 1-RM and add roughly 2-4% each set. Once you’ve found today’s 1-RM, this portion of the workout is done…do not continue to pedal and squat after you have failed to successfully complete your back squat. You have plenty of time to complete your bike and your single back squat, and there is no benefit to being fast on the bike…use that time as active recovery and to visualize and mentally prepare for your lift.

B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed

C.
Six sets of:
Push Press + Power Jerk + Split Jerk
Rest 2-3 minutes

Use jerk blocks if you have them.

D.
For time:
20/15 Calories of Assault Bike
21 Thrusters (115/75 lbs)
20/15 Calories of Assault Bike
21 Thrusters (115/75 lbs)

When the running clock reaches 10:00…

For time:
30 Burpee Pull-Ups
30 Strict Handstand Push-Ups
30 Chest-to-Bar Pull-Ups
30 Strict Handstand Push-Ups
30 Pull-Ups

Athlete Notes:

Last week you tackled “Rowed to 1-RM Back Squat”; this week you meet its ugly sibling, “Assaulted to 1-RM Back Squat.” This is a fun comparison to see how different you feel based on the apparatus used. hit it hard and see how things go!

The Assault Bike + Thruster workout will be a burner. This is a good workout to test your limits. Push hard on the movements and transition quickly to stop the clock and start your rest period. Once the clock reaches 10:00, we move to higher complexity and lower intensity with the gymnastics elements. The most difficult part is going to be the strict handstand push ups for most people due to all the pressing in the thrusters and the burpees beforehand. Consider a strategy of small sets and short rest. It could feel frustrating at first to perform small sets, but we need to leave a little in the tank for the second set of strict handstand push ups. As a bonus, try to practice your handstand push ups in the new box size that CrossFit has come out with for the quarterfinal events.