Day 1 A. Snatch, Blocks- Above Knee 3x 65.0% 3x 70.0% 2x 80.0% 2 x 85 B. Back Squat 6x 60.0% 6x 70.0% 5x 75.0% 4x 80.0% C. Clean Pull 4x 75.0% 4x 80.0% 4x 85.0% 4x 85.0% D1. 4x 8 deficit strict hspu D2. 3x15GHD back extensions Metcon 5 Rounds for time of: 20…
CrossFit Competition Team Programming in Galveston Day 1 This week we are playing around with 2 a days to see if we can actually accomplish this. I want everyone to get these sessions done in an hour or less…including warmup. Get in and get it done! Also make an effort to do the wods with…
CrossFit Competition Team Programming in Galveston Okay: We are finishing our last phase before the ALOTO. Four weeks of heavy lifting then tapering. Day 1 A. 5 x 2 Power Jerk (120 sec rest) B. 5 x 5 Back Squat (90-120sec rest) EMOTM 8 Minutes Even: Weighted Strict Pull Up 3-5 Odd: 5 Hand Stand…
This week we are beginning the gear up for the “Open” season with our CrossFit competition team program. With the A League of their own competition coming up we are still focusing on our barbell complexes as well as some of the staple CrossFit movements (Double Unders, Toes to Bar, etc.) Somethings were out of…
Gymnastic WOD for warm up then regular mobility. This cycle of competitor programming is gearing us up for the heavy winter competition season. We are changing up focus up from individual competitions to team competitions so that we can better prepare our team for upcoming events (via strategy and practice sessions, proper periodization to the programming…
The second week in December moves us closer to our heavy competition schedule this winter. We are continuing the “Super Accumulation” phase and gearing up for competitions in January and February. CrossFit competitor programming Gymnastics WOD (workout of the day) warmup all week Day 1 A. Mid hang snatch (Below Knee) @ 80% 4 x 2…
The work out of the day begins December’s first week of CrossFit competitor programming. We are starting the “Super Accumulation” phase and gearing up for a heavy competition season this winter. Competitor Programming Day 1 A. Snatch, 2 @ 75%, 2 @ 80%, 1 @ 85%, 1 @ 90% B.1 Thruster, 5 x 3-5, rest…
Competitor WOD November – Week 4 Strength WOD A. Snatch: 1 rep at the following % of 1rm: 60,70, 80, 85, 90, 95, 85, 90, 95 60-90 sec rest B. FS: 3 @ 70% of 1rm, 2 @ 80%, 2 @ 85%, 2 @ 90%, 1 @ 95%, 2 @ 85%, 2 @ 90% MetCon…
Day 1 Competition WOD (workout of the day) November Week 2 A. 1 1/4 back squat, 2.2.2.2, rest 2 minutes. B. Hang squat snatch – 5.4.3.2.1, rest 3 minutes. C. 3 minutes for Max Rep pistols Metcon 5 rounds for time 30 calories on AD 10 box jumps, 30/24″ 10 CTB pull ups Cash out every…
Competition Team WOD (workout of the day) October Week 5 Day 1 A. Snatch pull @ 110%3 x 1 (Standing plates, toes off) B. Snatch @ 90% 3 x 1 C. Front Squat @ 90% of 1RM 4 x 1 D. EMOM x 8 minutes = 4 UB MU or CTB Pull Ups WOD 15-12-9…