Tidal Wave Competition Programming

Gymnastic Skill: 3 x 6 Dragon Flag with 5 sec eccentric Day 2 A. 3-Position Clean (floor, below knee, above knee) + Jerk – 60%, 65%, 70%, 75% x 3 sets (120 rest) B. Clean Pull – 95% (of cln) 3 x 2, 100% 3 x 2 (120 rest) C. Front Squat – 75% 3 x 5 D. Glute Ham Raises 3 x 5 (Use a partner if needed) Aerobic: Airdyne 4×5 minutes @ 8, rest 60 seconds between efforts [caption id="attachment_7559" align="aligncenter" width="960"] Will crushing Back Squats[/caption] Day 3 A. Power Clean – 75% 3 x 5 B. Power Jerk – 65% (of split jerk) 3 x 5 C. Overhead Squat – 75% 3 x 5 C2. 3 x 30 Sec Plate Pinch Hold Gymnastic Skill : 3 x 5 Dead hang to Inversion on rings Day 4 A. Touch n Go Power Snatch – 75% 3 x 5 ( 90 sec rest) B. Snatch High-Pull – 75% (of sn) x 3 x 5 (90 sec rest) C. Corrective Exercise that YOU NEED ! (Rotator Cuff based: External Rotations, Pull Aparts, etc) Aerobic: Run 20 minutes @ 7-8 If you are not a member of our facility but would like access to our programming it is $20 a month. The programming will be delivered Sunday afternoon for the following week via our Facebook group. Email: CrossFitTidalWave@gmail.com for access and payment options. ]]>