Week 4- July Week 1

10 Minutes on the Minute
3 Front Squats (Female)/5 Front Squats
20 Double Unders
Max Pullups

Record Pullups

21 Rep Deadlift

Week 3 - June 2014

STRENGTH

1) 3 set of 21:  (adding ten pounds to squat/dead and 5 pounds to press/bench)

Front Squat

Behind the neck, snatch grip press

Snatch grip deadlift

Bench press

If you fail your first set, move to 15 rep max at the same weight scheme. 

PUKIE

2) Five (400meter) work intervals with 2:1 work to rest ratio.  For example if your first 400 takes you 2 minute, you rest for 1 minute and begin your second round. 

 CROSSFIT

3) 10-1/1-10  of Cleans (yes that means full squat) and Push-ups:

Do ten touch and go cleans, 1 push-up, 9 touch and go cleans, 2 push-ups, etc.  Choose a weight where you can touch and go every round.  Recommended is (135/95#).  Be SUPER strict in the push-ups.  Your toes need to remain active and your quads cannot touch the ground.

4) Angie-ish (25 strict pull-ups, 25 ghd sit-ups, 25 GHR’s)

MOBILITY

5) Work on hip mobility exercises

6) 25 hip/back extensions (not for time)

7) Work on butterfly pull-ups (goal to string at least 5…work on them fresh and fatigued)

Week 2 - June 2014

STRENGTH
3 x 21 Rep Max
Front Squat
Behind the neck snatch-grip press
Snatch Grip Deadlift
Bench
If you fail 1 set --> drop to 15 rep max

METCON 1
18 Minute clock
21 OHS 95/65 Must be strung ---> 250 M Row
if you fail to string 21 drop to 15, if you fail at 15 drop to 12, if you fail at 12 drop to 9....

METCON 2
5 Minute Max DU
Every fail 5 burpees as fast as you can... don't game... it is meant to destroy your lungs

SKILL
practice legless rope climbs
practice toes to hands on rope to minimize pulls to top

STRETCH
Look on wall posters and work ankle mobility

OLY:
Tall Cleans (absolutely no knee / hip movement) shrug and pull-under
10 at heaviest weight.

Muscle Up/GHD

Skill:
3 sets of Eccentric False Grip Holds on the Rings

then..

For time:
5 Muscle-ups
25 GHD
4 Muscle-ups
20 GHD
3 Muscle-ups
15 GHD
2 Muscle-ups
10 GHD
1 Muscle-up
5 GHD

Monday 6.9.14 Cash Out

AMRAP in 10 Minutes
5 Pull-ups
5 Handstand Push-ups
10 Pistols (5R/5L) alternating

If you are proficient at Pull-ups, then Butterfly, if proficient at that then do L-Pull-ups.  Scale up HSPU to level and ability, if you can kip, do strict, if kipping and strict are easy, use Paralettes. Use this as a focus to get better not to fly through and get a good score.

Week 1 - June 2014

Welcome to the competitors class.  At times, you may think what you are doing is stupid, you may get frustrated, you may want to change the work out to something you like better.  Please trust in the system and come along for the ride.  The program will start with a large strength focus.  Many of us are not where we need to be in strength and as that takes the longest to build, we need to start right away.  There will be a lot of volume in this programming so be smart when training. 

June 7-13:

STRENGTH:  We are going to start by doing 21 rep maxes.  Focus on holding good form and get to the point where you fail.  If you succeed at 21, put on more weight and go again.   The movements for this week are:

3x21 rep snatch grip deadlift

3x21 rep snatch grip behind the head push press (this number will be lower than you think)

3x21 rep bench press

3x21 rep front squat

I would recommend doing the first two on one day and the next two on a different day.  In subsequent weeks, we will add 10 pounds to the legs and 5 pounds to the arms until we can no longer complete the first set.  When this happens, we will drop it to a 15 rep max and increase by 20 pounds for the legs and 10 pounds for the arms. 

SKILL:  If you do not have HSPU, you need them, if you do not have a MU, you need them, if you cannot butterfly, you need to.  We will be working on these exercises routinely, even if you think you are good at them.  This week the skill is MU.  Twice this week, do three sets of eccentric holds on the rings.  Get a 24 inch box and set it about 2 feet in front of the rings.  Have the rings set about 30 inches from the ground.  Lay on the ground with your feet on the box and using a false grip, pull yourself to the rings and touch your chest with the rings.  You should be parallel to the ground at this point in time.  Hold this position as LONG as possible and resist gravity until you are completely extended at the elbow…at this point in time, try to pull yourself to touch the rings again. 

SECTIONAL WOD:

Task oriented fight gone worse:

20 wall balls (20/14# all to 10’), 20 push press (115/75#), 20 box jump (24”), 20 SDLHP (115/95#), 20 Calorie row.  This is a 15 minute AMRAP. Notice the weights are higher.  This will be a trend for all of you for the next few months.  Men, try to add 20% more weight to every workout you do during your normal workout activities…ladies, same thing. 

SOUL CRUSHER:

10 minute Tabata on the Air Dyne

STRETCH OF THE WEEK:

Do the couch stretch/devil’s stretch for 3 minutes on each leg at LEAST four times this week. 

What is this all about?

We have launched our NEW and improved Competitor Program at CrossFit King of Prussia...think of this as a LAB for testing and pushing your limits.  If you are currently competing in local competitions or are interested in local and or regional throw-downs and the CrossFit Games, this class is for you.

This is open for CrossFit KoP members and Non-Members. You will increase your strength, endurance and flexibility, Improve your Olympic Lifting and Overall CrossFit ability. 

Who is The Program for? Anyone who wants to elevate their training and are serious about competing. While there are no entry standards to get into the competitor class, anyone interested should meet these two criteria: 1) RX almost if not all wods in terms of weight and can do most all of the advanced skills to some degree. 2) Are serious about wanting to compete and compete well in local competitions, the Opens, Regionals, and eventually the Games.