Changes to the Competition Format

Hey Folks,

As you have probably noticed over the last few weeks, we have decided that the best course going forward is to merge our Competition program with our “Performance” program that we run in class.

This decision took a lot of thought, and I hope that none of you feel as though your training is any less important to us than that of anybody else’s; to the contrary, part of us doing this is to allow for those of you that attend the gym to get coached in a class setting, to get pushed by more people, and to open up more opportunities for others to hop in on pieces with you that can provide a more competitive environment.

The format of the class program will not follow a 5-day weekly cycle (as our Competition program has), but it is still expected that your rest days will be Thursday and Sunday (or shifted to meet this same 3on/1off/2on/1off pattern.

In general, there will be extra work added to the Competition program so that we touch on pretty much everything on a weekly basis — only now the days on which movements fall will change from week to week. There will also be options as far as the extra work is concerned, to provide opportunities for you (or anyone that is able) to put additional effort into your weakest areas.

If you have any questions, or need guidance from day-to-day as to which pieces will benefit you most, please don’t hesitate to ask via whatever means you prefer (in-person, text, FB, the FR blog).  If you would like to discuss individualized programming, we are happy to do that as well! Our main goal is to get EVERYONE better, and whatever it takes to do that, we are down.

This blog will remain up, so that you can search for past results (or just reminisce), but the programming will move over to the “Competition” column on the Daily Training section of the Full Range blog (https://fullrangecrossfit.com/category/wod/)

Hope you all have a great week, and smash some workouts!

-ACM & Mobes

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October 27th, 2018

A. Take 15-20 minutes to work on 2 gymnastics skills you struggle with. An example can be:
EMOM x 16:
min 1: 4-8 Strict HSPUs
min 2: 3-5 strict TTB

B. In teams of three, with one person working at a time, and partners alternating whole rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Chest-to-Bar Pull-ups or 5/3 Bar Muscle-Ups
7 Box Jump-Overs
7 Dumbbell Thrusters

Rest 5 minutes, then…

C. In teams of three, alternate every 150 Meters to Row for as many Meters as possible in 15 minutes.

***if you do not have a team of three for parts B and C, complete a round every 2 minutes for a total of 8 rounds on each circuit

October 26th, 2018

A. Four sets of:
Back Squat x 6 reps @70-75%
Rest 2 minutes

B. Four sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 3 minutes

*Perform 2 Touch-N-Go Power Cleans (meaning the bar cannot rest on the floor), then rest 10 seconds, and repeat for 2 more “clusters.” Add weight after each set, but not within the set.

C. “Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (135/95 lbs)
Ring Dips

D. (Optional Accessory Work)
Three sets of:
Dumbbell Death March x 20 steps @2011
Rest as needed
Hollow Hold x 30-40 seconds
Rest as needed

October 24th, 2018

A. Gymnastics Work:
Every minute, on the minute, for 5 minutes:
Ring Muscle-Ups x 3-5 reps

Then…

Every minute, on the minute, for 5 minutes:
Deficit Kipping HSPUs x 4-6 reps

Then….

Every minute, on the minute, for 5 minutes:
20 Double Unders + 10 Pistols

B. Three sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes, and start each set with your non-dominant arm.

C. Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lb) or Dumbbell Push Presses
10 Alternating Front-Racked Reverse Lunges (or DBs held at sides)
10 Pull-ups (or Jumping Pull-ups)

D. Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

October 23rd, 2018

A. Four sets of:
Deadlift x 5 reps @ 70% of 1-RM Deadlift
(open your hands and reset at the bottom of every rep)
Rest as needed

B. Every 6 minutes, for 18 minutes (3 sets) for times of:
30/20 Calories of Assault Bike
20 Dual Kettlebell Snatches (24/16kg each hand)
(Post times for all three sets – e.g., 2:26/2:34/2:47)

C. (Optional) Four sets of:
Run 1200 Meters @85-90%
Rest 4 minutes

October 22nd, 2018

A. Six sets of:
Snatch from Pause @ 2″ off the ground x 2 reps @65-75% of Snatch
Rest 2 minutes

B. Every two minutes, for 16 minutes (8 sets of):
Front Squat x 2 reps

Build in load to today’s heavy double.

C. Three sets for max reps of:
60 Seconds of Toes to Bar
60 Seconds of Burpee Box Jump-Overs (24/20″)
60 Seconds of Rowing (for Calories)
Rest 60 seconds

October 20th, 2018

Gymnastics Work:
Every minute, on the minute, for 12-16 minutes (6-8 set of each):
Min 1: 5 Pull-ups + 3 CTB Pull-ups + 1 Bar Muscle-Up
Min 2: Freestanding HS Hold x 5-15 seconds

+
In teams of three, with only one partner working at a time, complete three rounds for time of:
600 Meter Relay Run w/Medicine Ball
30 Ring Muscle-Ups or Strict Pull-ups (based on how your shoulders feel)
90 Wall Balls (30/20 lb)
60 Burpees