CrossFit Competition Blog

Competition 05.04.2016


A. 5-10 minutes
Practice Freestanding HS Holds, Shoulder Taps, HS Walks

B. 3 Rounds not for time
30 sec Ring L-sit
4 Wall Walks *touch nose to wall, tight hollow position
30 Banded Goodmornings

C. 4 sets
Push Press x 8 *lighter, faster
Wall Ball Rotational Throw x 8 EA *lighter usually equals better

D. For time
10 Muscle-ups
20 Strict HSPU + 20 Kipping
40 Box Overs (24/20)
60 Burpees
800m run

Competition 05.03.2016


A. 5 sets *remember, keep it lighter this week
1 1/4 Front Squat x 3

B. 10 sets
Power Clean x 1.1 @ 75-80%
Seated Box Jumps x 5
*just keep moving. Quality movement, but pay attention to how your battery recharges and recovers.

C. AMRAP 10 @ 80%
7 Hang Power Cleans (185/125)
14 Alternating Pistols
21/17 AB Cals

Rest 3

AMRAP 10 @ 80%
10 Double KB Front Rack Squats (53/35)
15 TTB
50 Double-unders

Competition 05.02.2016


*Little bit of a unloading week, not really going to give you any percentages, just keep most of them relatively light and work on positions. Next week I will start giving you optional AM sessions for those that want to focus more on conditioning.

A. 6 sets
Snatch with pause at mid thigh + Snatch
*with pause snatch, focus on staying over the bar at mid thigh before the scoop begins

B. 3 sets
Overhead Squat x 3 @ 55X1

C. 5 sets
250m Row
20 Wall Balls (20/14)
15 CTB
Rest 2 min

D. AMRAP 10
Alternating Turkish Get-ups *heavy, pause in each position

Competition 04.30.2016


A. AMRAP 7
200m Run
3 Wall Walks
4 Power Cleans (205/145)

Rest 3 min

AMRAP 7
200m Row
3 Rope Climbs
10 Strict HSPU

Rest 3 min

AMRAP 7
10 Burpees
100m Farmer’s Carry (70/53)
15 Toes to Bar

B. 3 sets
Single Arm KB Press x 8
FLR on Rings x 60 sec
DB High Row x 8

 

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