CrossFit Competition Team Programming in Galveston

Okay: We are finishing our last phase before the ALOTO. Four weeks of heavy lifting then tapering. Day 1 A. 5 x 2 Power Jerk (120 sec rest) B. 5 x 5 Back Squat (90-120sec rest) EMOTM 8 Minutes Even: Weighted Strict Pull Up 3-5 Odd: 5 Hand Stand Push Up MetCon 8min AMRAP 135/95 Deadlift-Power Clean-Lunge R&L-Split Jerk 1 Rep 200m Run Add 1 Complex each completion but only 1 run Day 2 A. Power Snatch from mid hang position + PS + snatch pull; 70% x 1, 75% x 2, 80% x 3 (rest 60-90 secs) B. B.1 CG bench press 4 x 3, rest 30 seconds B2. DB/KB bent over row x 4 x 5, rest 60 seconds C. Max Wall Balls in 3 mins (30/20 to Tall Target) MetCon In 10 minutes, complete the following: Row 1,000m 50 KB snatch, alternating (53/35) 30 Burpees Core 3 x 8 Stir the Pots 100 Red Band Pull Aparts Day 3 A. Squat Clean – 3 @ 60%, 3 @ 70%, 3 @ 80%, 2 @ 85% 1 @ 90% (all singles – rest as needed.. ensure good set up and perfect lifts each time) B. 1 1/4 Front Squat 3 x 5 ( 90 sec rest) C1. 3 seated Box Jumps 3 reps 3 sets C2. Black Burns 3 sets (10 secs each hold Y W T I) MetCon Get with your partner Partner Up for Event 1 Practice ALOTO Take note of anything that could shave down time, this is the first time trial of event 1. Day4 A. 4 x 3 Thrusters 90sec rest B. 3 x 8 KB Crush Curls B2. 3 x 10 Band ed No Monies C. 3 x Max Effort Unbroken T2B 1min rest 2 X Row 2k Keep it at 26-28 SPM Take resting heart rate before first 2k. Rest as needed for heart rate to return to within 10 BPMs of original RHR, then begin second 2k.]]>