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COMPETITORS
*SUMMER MELTDOWN PREP* Strength: Power Clean - Work up to a heavy Single Conditioning A: For Time - 30-20-10 Pull-ups/Push-ups/TTB Conditioning B: For Time - 500m Sprint x3 (Rest 2 Mins. between efforts) Skill: Tabata Burpees Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 225/155# / SCALED A - N/A# / SCALED B - N/A# Notes: N/A G.O.M.A.D Strength A: Push-press/Jerk - Work up to a heavy Single Strength B: Rest Week Accessory: Rest Week Conditioning: AMRAP 20 - 200m Run/10 HSPUs/20 KB Swings Mobility: MWOD 99 - Solving front rack problems ST - *30 Mins*, AC - *20 Mins*, CO - *15 Mins*, MO - *N/A* RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A# Notes: N/A CROSSFIT Strength: Strict Press - 3x15 (Progressive - 2 min. rest between sets) Conditioning: AMRAP 15 - 5 Hang Power Cleans/7 Burpees-over-bar/9 CTB Skill: Max Wall Walks in 2 Minutes + Max Ring Rows in 1 Minute x3 Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 185/125# / SCALED A - 155/105# / SCALED B - 115/80# Notes: N/A
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COMPETITORS
*SUMMER MELTOWN PREP* Strength: Back Squat - Work up to a heavy Triple Conditioning A: AMRAP 20 - 500m Row/20 OH Lunges Conditioning B: N/A Skill: Tabata Burpees Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 95/65# / SCALED A - N/A# / SCALED B - N/A# Notes: N/A G.O.M.A.D Strength A: Snatch - 7x2 at 75-85% of 1RM Strength B: Rest Week Accessory: Rest Week Conditioning: AMRAP 20 - 300m Run/4 Stone Shoulders/4 Bear Crawls Mobility: MWOD 71 - Overhead squat/snatch prep ST - *30 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A* RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A# Notes: N/A CROSSFIT Strength: Front Squat - 3x15 (Progressive - 2 min. rest between sets) Conditioning: AMRAP 25 - 300m Run/10 Snatches/30 Double-unders/10 Thrusters Skill: Max TTB in 2 Minutes + Max Burpees in 1 Minute x3 Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *25 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 135/95# / SCALED A - 115/80# / SCALED B - 95/65# Notes: N/A COMPETITORS
Strength: Power Clean - 3 Position (low to high) at 75-85% of 1RM x 10 Conditioning A: For time - Row 500m/25 HSPUs/Run 500m/25 CTB/ Row 500m/25 Bench Presses/Run 500m/25 CTB Skill: ALT EMOM 10 - Rope Climbs/Ring Dips Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 225/155# / SCALED A - N/A# / SCALED B - N/A# Notes: N/A G.O.M.A.D Strength A: Power Clean - 3 Position (low to high) at 75-85% of 1RM x 10 Strength B: Axle Bench Press - 8x2 (Progressive) Accessory: (a) Axle Rows/(b) Strict HSPUs 5xMR Conditioning: AMRAP 10 - 5 Strict Pull-ups/10 Ring Dips/20 Double-unders Mobility: MWOD 99 - Solving front rack problems ST - *30 Mins*, AC - *20 Mins*, CO - *15 Mins*, MO - *N/A* RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A# Notes: N/A CROSSFIT Strength: HSPUs - 5xMR Conditioning: Run 1000m then AMRAP in remaining time of - 3 Squat Cleans/ 5 Shoulder to Overhead/7 CTB Skill: Max Wall Walks in 2 Minutes + Max Pull-ups in 1 Minute x3 Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 165/115# / SCALED A - 135/95# / SCALED B - 95/65# Notes: N/A COMPETITORS
Strength: Back Squat - 3x12 (1 Weight) Conditioning A: Death by Snatch Conditioning B: For Time - 2 Mile Run Skill: ALT EMOM 10 - TTB/Overhead Lunges Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *30 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 135/95# (Conditioning 115/80#) / SCALED A - N/A# / SCALED B - N/A# Notes: Complete Conditioning B after Skill. G.O.M.A.D Strength A: Front Squat 5xMR at Bodyweight Strength B: Deadlift 3x1 Accessory: (a) Split Squats/(b) GHRs - 3x8 (1 Weight) Conditioning: 200m Sprint/100 ft. Sled Drag x 6 Mobility: MWOD 71 - Overhead squat/snatch prep ST - *30 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A* RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A# Notes: N/A CROSSFIT Strength: Deadlift 5x1 (1 Weight) Conditioning: AMRAP 25 - 300m Run/10 TTB/10 Burpees/10 Overhead Squats Skill: Max KTEs in 2 Minutes + Max Double-unders in 1 Minute x3 Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 135/95# / SCALED A - 115/80# / SCALED B - 95/65# Notes: N/A COMPETITORS
Strength: Push-press/Jerk - 5x1 Conditioning A: 5 RFT - 200m Run/3 Muscle-ups/3 Hang power cleans Skill: ALT EMOM 10 - CTB Pull-ups/Push-ups Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A# Notes: N/A G.O.M.A.D Strength A: Axle Press - 5x8 (1 Weight) Strength B: Weighted Pull-up - 5x8 (1 Weight) Accessory: (a) Ring Push-ups/(b) Legless Rope Climbs 5xMR Conditioning: 3 RFT - 5 Wall Walks/5 Hang Power Cleans/10 Burpees/200m Run Mobility: MWOD 99 - Solving front rack problems ST - *30 Mins*, AC - *20 Mins*, CO - *15 Mins*, MO - *N/A* RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A# Notes: N/A CROSSFIT Strength: Strict Press - 3x8 (Progressive - 2 min. rest between sets) Conditioning: AMRAP 20 - 20 Double-unders/10 Ring Dips/5 Hang Power Cleans + 200m Run after every 2 rounds Skill: Max Wall Walks in 2 Minutes + Max Pull-ups in 1 Minute x3 Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 185/125# / SCALED A - 155/105# / SCALED B - 115/80# Notes: N/A COMPETITORS
Strength: Snatch - 3 Position (low to high) at 65-75% of 1RM x 10 Conditioning A: For Time - 2-4-6-8-10 of Front Squats + 7 Burpees-over-bar to start and between rounds Skill: ALT EMOM 10 - TTB/Overhead Lunges Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 205/135# (Conditioning 95/65#) / SCALED A - N/A# / SCALED B - N/A# Notes: N/A G.O.M.A.D Strength A: Snatch - 3 Position (low to high) at 65-75% of 1RM x 10 Strength B: Pause Squat - 8x2 (Progressive - 2 min. rest between sets) Accessory: (a) Zercher Lunges/(b) GHRs - 3x8 (1 Weight) Conditioning: ALT EMOM 10 - Tire Flips/Sled Drags Mobility: MWOD 71 - Overhead squat/snatch prep ST - *30 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A* RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A# Notes: N/A CROSSFIT Strength: Front Squat - 3x12 (Progressive - 2 min. rest between sets) Conditioning: For Time - 20 Snatches/300m Run/40 Burpees-over-bar/ 300m Run/60 Barbell Lunges/300m Run Skill: Max KTEs in 2 Minutes + Max Double-unders in 1 Minute x3 Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 135/95# / SCALED A - 115/80# / SCALED B - 95/65# Notes: N/A COMPETITORS
Strength: Power Clean - 7x2 at 85-95% of 1RM Conditioning A: For time - 21-15-9 of HSPUs/KB Swings/CTB Skill: ALT EMOM 10 - Rope Climbs/Ring Dips Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 40kg/28kg# / SCALED A - N/A# / SCALED B - N/A# Notes: N/A G.O.M.A.D Strength A: Power Clean - 7x2 at 85-95% of 1RM Strength B: Axle Bench Press - 6x4 (Progressive) Accessory: (a) Axle Rows/(b) Strict HSPUs 4xMR Conditioning: 5 RFT - 3 Rope Climbs/6 Wall Walks/9 Burpees Mobility: MWOD 99 - Solving front rack problems ST - *30 Mins*, AC - *20 Mins*, CO - *15 Mins*, MO - *N/A* RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A# Notes: N/A CROSSFIT Strength: HSPUs - 4xMR Conditioning: AMRAP 15 - 200m Run/10 CTB/5 Ground to Overhead Skill: Max Wall Walks in 2 Minutes + Ring Rows in 1 Minute x3 Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 165/115# / SCALED A - 135/95# / SCALED B - 95/65# Notes: N/A COMPETITORS
Strength: Back Squat - 3x10 (1 Weight) Conditioning A: For Time - 75 Double-unders/25 Thrusters/75 Double-unders/25 Power Snatches/75 Double-unders/25 Overhead-Squats Skill: ALT EMOM 10 - TTB/Front Rack Lunges Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *30 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 135/95# (Conditioning 115/80#) / SCALED A - N/A# / SCALED B - N/A# Notes: Complete Conditioning B after Skill. G.O.M.A.D Strength A: Front Squat 4xMR at Bodyweight Strength B: Deadlift 3x3 Accessory: (a) Split Squats/(b) GHRs - 3x10 (1 Weight) Conditioning: 200m Sprint/100 ft. Sled Drag x 6 Mobility: MWOD 71 - Overhead squat/snatch prep ST - *30 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A* RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A# Notes: N/A CROSSFIT Strength: Deadlift 5x3 (1 Weight) Conditioning: 3 RFT - 1000m Run/40 Double-unders/30 KTEs/20 Squat Snatches Skill: Max KTEs in 2 Minutes + Max Double-unders in 1 Minute x3 Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 115/80# / SCALED A - 95/65# / SCALED B - 65/45# Notes: N/A COMPETITORS
Strength: Push-press/Jerk - 5x3 Conditioning A: For Time - 9-7-5-3-1 of Muscle-ups/Power Cleans Conditioning B: For Time - 2000m Row Skill: ALT EMOM 10 - CTB Pull-ups/Push-ups Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 225/155# / SCALED A - N/A# / SCALED B - N/A# Notes: N/A G.O.M.A.D Strength A: Axle Press - 4x6 (1 Weight) Strength B: Weighted Pull-up - 4x8 (1 Weight) Accessory: (a) Ring Push-ups/(b) Legless Rope Climbs 4xMR Conditioning: AMRAP 10 - 5 HSPUs/10 KB Swings/20 Double-unders Mobility: MWOD 99 - Solving front rack problems ST - *30 Mins*, AC - *20 Mins*, CO - *15 Mins*, MO - *N/A* RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A# Notes: N/A CROSSFIT Strength: Strict Press - 3x10 (Progressive - 2 min. rest between sets) Conditioning: AMRAP 15 - 5 Hang Power Cleans/7 Burpees-over-bar/9 CTB Skill: Max Wall Walks in 2 Minutes + Max Ring Rows in 1 Minute x3 Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 185/125# / SCALED A - 155/105# / SCALED B - 115/80# Notes: N/A COMPETITORS
Strength: Snatch - 7x2 at 75-85% of 1RM Conditioning A: AMRAP 20 - 10 Front Squats/20 TTB/10 Front Rack Lunges/20 TTB Conditioning B: For Time - 2000m Row Skill: ALT EMOM 10 - GHD Sit-ups/Wallballs Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 165/115# / SCALED A - N/A# / SCALED B - N/A# Notes: N/A G.O.M.A.D Strength A: Snatch - 7x2 at 75-85% of 1RM Strength B: Pause Squat - 6x4 (Progressive - 2 min. rest between sets) Accessory: (a) Zercher Lunges/(b) GHRs - 3x10 (1 Weight) Conditioning: ALT EMOM 10 - Stone Shoulders/Bear Crawls Mobility: MWOD 71 - Overhead squat/snatch prep ST - *30 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A* RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A# Notes: N/A CROSSFIT Strength: Front Squat - 3x10 (Progressive - 2 min. rest between sets) Conditioning: AMRAP 25 - 300m Run/10 Snatches/30 Double-unders/10 Thrusters Skill: Max TTB in 2 Minutes + Max Burpees in 1 Minute x3 Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *25 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 135/95# / SCALED A - 115/80# / SCALED B - 95/65# Notes: N/A |
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