Competitor Programming – Competition WOD

CrossFit competitor programming Gymnastics WOD (workout of the day) warmup all week Day 1 A. Mid hang snatch (Below Knee) @ 80% 4 x 2 reps EMOTM B. Clean pull + Hang Clean + FS + Squat clean x 4 sets @ get heavier to TOUGH set – rest 2 minutes C. Back squat 3 x 3 @ 85% rest 2 minutes D. 3 x 8 Strict Toes to Bar D2. 3 x 10 Face Pulls

MetCon 3 sets of 30 second amrap thrusters @ 95/65 30 second amrap burpee box jump, 24/20” 1 minute amrap row for max meters 1 minute rest

Day 2 A. SJ 2 x 2 sets @ 75%, 2 x 2 @ 80%, 2 x 2 @ 85% – rest 10 seconds in between each 2, rest 3 minutes B. Rack pull @ 90% of 1 Romanian DL x 3 reps x 3 sets (little below knee) 2 minute rest C1. 3 x 10 KB Row with Towel C2. 3 x 10 External Band Rotations D. 200 double unders – every 50 reps do 5 HSPU

MetCon 50 Slam Balls then 10 minute amrap @ 80% RPE 3 HSPU 6 db power snatch AHAP 9 Toes to rings

then GHD sit ups, 3 x 20; rest 60 seconds Day 3 A. OHS, 3 x 3, rest 2 minutes B1. Incline Bench 3 x 5 (1 sec up/4 sec down tempo) B2. Weighted Pull Ups x 3 x 6 sets, rest 60 seconds C. 50m handstand walk for time (or 4 min cap) D. 75 Band Pull Aparts MetCon 12 minutes AMRAP @ 80% RPE 20 unbroken wall balls, 20/16# (if broken, start over) 10 unbroken CTB pull ups 30 unbroken KB Swings (‘mERICAN) Day 4 A. Snatch pull + power snatch + snatch pull + hang power snatch x 4 sets 2min rest Work up to heavy set B. Seated DB Strict Press 3 x 8 1min rest (1 sec up/4 secs down) B2. Kneeling T Spine Mobilization C. B.2 RDL x 5 x 4 sets, rest 60 seconds MetCon Tabata Mash-Up Complete 8 sets of 20 seconds of work and 10 seconds of rest for each of the following exercises: Box Jumps 24/20 (w/ step downs) 1 Arm Swings 53/36 Ring Dips Burpee Pull Ups]]>