Competition Programming 17.11.30
A. Depth Jump 5 x 1.1.1 High onto Low Stepping of a 10-20″ Box, rebounding to a 8-16″ box, focus on quick take off with
A. Depth Jump 5 x 1.1.1 High onto Low Stepping of a 10-20″ Box, rebounding to a 8-16″ box, focus on quick take off with
Cyclical Recovery Work 45-60 mins working through row/bike/ski with at least 5:00 of work on each machine at a time Pace is 70% – this
A1. Ring Support 4 x :30, Rest :10 A2. Bottom of Dip Hold 4 x :20, Rest :10 A3. Ring Muscle Up Negative 4 x
Pyramid schemes are just misunderstood. Sure, having people pay money to join some sketchy organization just so that the person above them can recoup their
A. Seated Box Jump Build to a challenging height for a set of 3 B. Power Clean + Hang Clean + Front Squat Build to
A. In the Hole Front Squat Build to a heavy set of 3 with pause 2″ off the blocks B. Snatch 3 @ 60% 2
A. Jerk Recovery + Split Press 4 x 3+3 (light technical focus) B. Split Jerk Build to a tough triple for the day with a
A. Hurdle Hops @ 20/16″ Every :45 for 10 x 3 (focus on minimal rebounding and minimal contact time with the floor – if you’re
Cyclical Recovery Work 45-60 mins working through row/bike/ski with at least 5:00 of work on each machine at a time Pace is 70% – this
A1. Ring Support 3 x :30, Rest :10 A2. Bottom of Dip hold 3 x :20, Rest :10 A3. Ring Muscle Up Negative 3 x
A. Depth Jump 5 x 1.1.1 High onto Low Stepping of a 10-20″ Box, rebounding to a 8-16″ box, focus on quick take off with
Cyclical Recovery Work 45-60 mins working through row/bike/ski with at least 5:00 of work on each machine at a time Pace is 70% – this
A1. Ring Support 4 x :30, Rest :10 A2. Bottom of Dip Hold 4 x :20, Rest :10 A3. Ring Muscle Up Negative 4 x
Pyramid schemes are just misunderstood. Sure, having people pay money to join some sketchy organization just so that the person above them can recoup their
A. Seated Box Jump Build to a challenging height for a set of 3 B. Power Clean + Hang Clean + Front Squat Build to
A. In the Hole Front Squat Build to a heavy set of 3 with pause 2″ off the blocks B. Snatch 3 @ 60% 2
A. Jerk Recovery + Split Press 4 x 3+3 (light technical focus) B. Split Jerk Build to a tough triple for the day with a
A. Hurdle Hops @ 20/16″ Every :45 for 10 x 3 (focus on minimal rebounding and minimal contact time with the floor – if you’re
Cyclical Recovery Work 45-60 mins working through row/bike/ski with at least 5:00 of work on each machine at a time Pace is 70% – this
A1. Ring Support 3 x :30, Rest :10 A2. Bottom of Dip hold 3 x :20, Rest :10 A3. Ring Muscle Up Negative 3 x
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