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COMPETITORS
***SKILL WEEK*** G.O.M.A.D ***SKILL WEEK*** CROSSFIT ***SKILL WEEK***
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COMPETITORS
Strength: Deadlift - Work up to a new 1RM (1 Weight) Conditioning A: For Time - 500m Run/30 Front Squats/60 Burpees/ 30 Power Snatches/500m Run Conditioning B: N/A Skill: ALT EMOM 10 - Cal Row/TTB Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *30 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 185/135 - 135/95# / SCALED A - N/A# / SCALED B - N/A# Notes: N/A G.O.M.A.D Strength A: Back Squat 5xMR at 1.25% Bodyweight Strength B: Rack Pulls - 5x5 Accessory: (a) Sled Drags (100ft.)/(b) GHRs - 5x8 (1 Weight) Conditioning: 500m Sprint x4 (Rest 1 min. between efforts) 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 3x8 (1 Weight) Conditioning: AMRAP 20 - 30 Mountain Climbers/15 Burpees/7 Deadlifts Skill: Max Cal Row + Max Box Jumps 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 - 225/155# / SCALED A - 185/135# / SCALED B - 155/105# Notes: N/A COMPETITORS
Strength: Shoulder to Overhead - 5x1 Conditioning A: AMRAP 20 - 5 Muscle-ups/7 Hang Cleans/9 Burpees Conditioning B: Tabata Row Skill: ALT EMOM 10 - CTB Pull-ups/HR 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: DB Press - 5x8 (1 Weight) Strength B: Barbell Rows - 5x8 (1 Weight) Accessory: (a) Decline Push-ups/(b) Weighted Pull-ups 5xMR Conditioning: AMRAP 12 - 9 Burpees/7 HSPUs/5 Hang Power Cleans 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: Bench Press - 6x4 (Progressive - 2 min. rest between sets) Conditioning: AMRAP 20 - 300m Run/5 Power Cleans/10 HSPUs/20 Sit-ups Skill: Max CTB in 2 Minutes + Max Burpees 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: Hang Snatch - 10x1 at 85-95% of 1RM Conditioning A: AMRAP 10 - 5 Back Squats/15 Burpees Conditioning B: 1 Mile Run Skill: ALT EMOM 10 - Cal Row/TTB Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 275/185# / SCALED A - N/A# / SCALED B - N/A# Notes: N/A G.O.M.A.D Strength A: Hang Snatch - 10x1 at 85-95% of 1RM Strength B: 1 & 1/4 Front Squat - 6x4 (Progressive - 2 min. rest between sets) Accessory: (a) Zercher Squats/(b) GHRs - 5x10 (1 Weight) Conditioning: ALT EMOM 12 - KB Swings/TTB/Burpees 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: Pause Squat - 5x5 (Progressive - 2 min. rest between sets) Conditioning: 1 Minute at each station x3 - Wallball/Burpees/Hang Snatches/Burpees/TTB Skill: Max Cal Row in 2 Minutes + Box Jumps 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: Step down on box jumps. No rebounding. COMPETITORS
***SUMMER MELTDOWN*** G.O.M.A.D Strength A: Hang Clean - 7x2 at 75-85% of 1RM Strength B: Shoulder to Overhead - 5x3 (Progressive) Accessory: (a) Single-arm DB Rows/(b) Weighted Dips 4xMR Conditioning: AMRAP 15 - 5 CTB/10 Push-ups/20 Sit-ups 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 - 4x6 (1 Weight) Conditioning: AMRAP 20 - 200m Run/3 Wall-walks/7 Ground to Overhead/15 KTEs Skill: Max CTB in 2 Minutes + Max Burpees 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 - 135/95# / SCALED A - 115/80# / SCALED B - 95/65# Notes: N/A COMPETITORS
Strength: Hang Snatch - 7x2 at 75-85% of 1RM Conditioning A: Complete 5 front squats at the top of each minute then complete as many burpees as possible in remainder of the minute. Continue until 100 burpees have been completed. Conditioning B: 1 Mile Run Skill: ALT EMOM 10 - Cal Row/TTB Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 205/135# / SCALED A - N/A# / SCALED B - N/A# Notes: N/A G.O.M.A.D Strength A: Hang Snatch - 7x2 at 75-85% of 1RM Strength B: 1 & 1/4 Front Squat - 4x6 (Progressive - 2 min. rest between sets) Accessory: (a) Zercher Squats/(b) GHRs - 4x10 (1 Weight) Conditioning: ALT EMOM 12 - KB Swings/TTB/Burpees 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: Pause Squat - 5x3 (Progressive - 2 min. rest between sets) Conditioning: AMRAP 20 - 200m Run/20 Thrusters/40 Double-unders Skill: Max Cal Row in 2 Minutes + Box Jumps 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 - 95/65# / SCALED A - 115/80# / SCALED B - 95/65# Notes: N/A COMPETITORS
Strength: Hang Clean - 5x3 at 75-85% of 1RM Conditioning A: AMRAP 20 - 7 HSPUs/2 Rope Climbs/ 7 Shoulder to Overhead/2 Rope Climbs Skill: ALT EMOM 10 - CTB Pull-ups/HR Push-ups 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 - N/A# / SCALED B - N/A# Notes: N/A G.O.M.A.D Strength A: Hang Clean - 5x3 at 75-85% of 1RM Strength B: Shoulder to Overhead - 5x5 (Progressive) Accessory: (a) Single-arm DB Rows/(b) Weighted Dips 3xMR Conditioning: AMRAP 15 - 7 False Grip Ring Rows/15 Push-ups/7 TTB 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 (1 Weight) Conditioning: AMRAP 20 - 4 Power Cleans/8 Front Squats/12 TTB Skill: Max CTB in 2 Minutes + Max Burpees 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: Deadlift - 3x5 (1 Weight) Conditioning A: For Time - 500m Run/30 Front Squats/60 Burpees/ 30 Power Snatches/500m Run Conditioning B: N/A Skill: ALT EMOM 10 - Cal Row/TTB Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *30 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 185/135 - 135/95# / SCALED A - N/A# / SCALED B - N/A# Notes: N/A G.O.M.A.D Strength A: Back Squat 3xMR at 1.25% Bodyweight Strength B: Rack Pulls 3x5 Accessory: (a) Sled Drags (100ft.)/(b) GHRs - 3x12 (1 Weight) Conditioning: 500m Sprint x4 (Rest 2 mins between efforts) 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 (1 Weight) Conditioning: AMRAP 20 - 30 Mountain Climbers/15 Burpees/7 Deadlifts Skill: Max Cal Row + Max Box Jumps 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 - 225/155# / SCALED A - 185/135# / SCALED B - 155/105# Notes: N/A COMPETITORS
Strength: Shoulder to Overhead - 5x5 Conditioning A: AMRAP 20 - 5 Muscle-ups/7 Hang Cleans/9 Burpees Conditioning B: Tabata Row Skill: ALT EMOM 10 - CTB Pull-ups/HR 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: DB Press - 3x8 (1 Weight) Strength B: Barbell Rows - 3x8 (1 Weight) Accessory: (a) Decline Push-ups/(b) Weighted Pull-ups 3xMR Conditioning: AMRAP 12 - 9 Burpees/7 HSPUs/5 Hang Power Cleans 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: Bench Press - 3x8 (Progressive - 2 min. rest between sets) Conditioning: AMRAP 20 - 300m Run/5 Power Cleans/10 HSPUs/20 Sit-ups Skill: Max CTB in 2 Minutes + Max Burpees 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: Hang Snatch - 5x3 at 65-75% of 1RM Conditioning A: AMRAP 10 - 5 Back Squats/15 Burpees Conditioning B: 1 Mile Run Skill: ALT EMOM 10 - Cal Row/TTB Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 275/185# / SCALED A - N/A# / SCALED B - N/A# Notes: N/A G.O.M.A.D Strength A: Hang Snatch - 5x3 at 65-75% of 1RM Strength B: 1 & 1/4 Front Squat - 3x8 (Progressive - 2 min. rest between sets) Accessory: (a) Zercher Squats/(b) GHRs - 3x12 (1 Weight) Conditioning: ALT EMOM 12 - KB Swings/TTB/Burpees 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: Pause Squat - 5x5 (Progressive - 2 min. rest between sets) Conditioning: 1 Minute at each station x3 - Wallball/Burpees/Hang Snatches/Burpees/TTB Skill: Max Cal Row in 2 Minutes + Box Jumps 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: Step down on box jumps. No rebounding. |
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