October 24, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
60 Elbow Push-Up Plank Hold
30 Second Supinated Grip Pull-Up Hang
10 Divebomber Push-Ups
100 Foot Double Kettlebell Overhead Carry
Max Unbroken Wide Grip Strict Pull-Ups

A.
Three sets of:
6-8 Box Jump Up to Low Catch
6-8 Muscle-Up Transition with Feet on Box
Rest as needed

Followed by…

Three sets of:
6-8 Ring Swings + 3-4 Snap Pulls + 1 Ring Muscle Up + 1 Ring Dip
Rest as needed

*If you don’t have ring muscle ups yet, then just perform the first two drills.

B.
Three sets of:
1-3 Bar Muscle Ups
Rest 15 seconds
6-8 Chest to Bar Pull-Ups
Rest 90 seconds

Followed by…

Three sets of:
4-5 Toes to Bar + 1-3 Bar Muscle Ups
Rest 90 seconds

Followed by…

Three sets of:
1 Bar Muscle Up + 1 Bar Dip + 1 Bar Muscle Up + 2 Bar Dips + 1 Bar Muscle Up + 3 Bar Dips
Rest 60-90 seconds between sets

*Substitution for bar muscle ups is additional pull up and chest to bar work, or banded bar muscle up practice.

C.
Every minute, on the minute, for 40 minutes (10 sets of):
Station 1: 15-18/12-15 Calorie Echo/Assault Bike
Station 2: 50-100 Foot Handstand Walk
Station 3: 15-18/12-15 Calorie Row
Station 4: 4-5 reps of 1 Wall Walk + 1 Wall Facing Handstand Push-Up

*Substitution for wall facing handstand push-ups is 8-10 kipping handstand push-ups.

Athlete Training Notes:
Another Tuesday gymnastics EMOM is coming up. We’ve got two cardio stations and two gymnastics stations. The cardio stations should be something that takes you about 40 to 45 seconds to complete at a 7-8/10 RPE. The gymnastics stations are going to vary based on ability and shoulder endurance. Having good upper body endurance is paramount in CrossFit so we want to make sure you’re getting plenty of work on that especially under fatigue.