2x5 Wall Squat
2x5 Goblet Squat
2x20m OH Lunge
3x10 Shoulder Dislocate
2x (30sec Work/30sec "Rest) Push Press @ 15/10# DB's
"Rest" in OH Position
Two sets, Rest 2 min between
10x Squat Snatch @ 135#/95# +
2:00 Row @ >600m/500m pace +
2:00 Rest (During which 5x Muscle-up and 5x HSPU must be done)
?5 minute Intermission (Including 3rd-2min Rest period above)
10x OHS @ 40% 1RM +
2:00 AirDyne @ >65cal/50cal pace +
2:00 Rest (during which 5x Muscle up & 5x HSPU must be done)
5 minute Intermission (including 3rd-2min Rest period above)
100x Chest-To-Bar Pull-up
60 minute Row @ 15,400m/12,500m pace
From the program “Competition Training” that was just posted in the training section
Here is a write-up from the program:
Ute CrossFit won the CrossFit Games in 2012 and 2013. I wrote their programming both years. Since then many people have asked me what type of work they did and have asked numerous questions regarding programming. For learning purposes I have decided to cover a portion of 2013 here to give you an idea of what they did.
This program is based on what was written for Ute CrossFit in 2013 in preparation for competition. For the purposes of making this program something a person or team could follow and adapt to their individual needs I have modified it slightly but many of the workouts are in their original state.
This program itself is eight weeks in length. We will release them in two separate months: Month 1 and Month 2. The format of each month is three weeks of hard work and then one week of recovery/taper work. If you are going to follow this program and only have 7 weeks before competing you could alter the program by getting rid of the final hard week of Month 2.
Before starting this program there are a few things to consider. Remember that this program was written for a specific group of individuals. You may have to adjust a few things to make the program work for your individual needs. To be effective programming needs to be individualized to some degree. Remember also that the people following this original program were already a very fit group of individuals before I ever had the opportunity to work with them. Before undergoing this training each man and woman on the team had a lengthy training history and a very high work capacity. They also all had a very high work ethic and desire to win. There is no magic in this programming. It was all of their hard work that made those two championships happen.
When you look at the programming you will notice there are a few free days where there is no specified programming. This is to allow for individualization which as we have stated above is of the utmost importance. Even though all of the members of Hack’s Pack were extremely fit they all had their own unique blend of strengths and weaknesses.
On the Wednesday there is room for Olympic lifting practice. This is where you will work on the Snatch and the Clean. It may be helpful to have an Olympic Lifting Coach and work with them during this time frame. Ensure the work focuses on technique and speed but should not be of high intensity. You need to feel good going into the Thursday.
On Friday there is room for technical practice of the various competition movements you need to be proficient in. Practice muscle-ups, hand stand push-ups, double unders, kipping pull-ups, etc. Intensity on this day shouldn’t be too high.
On Saturday there is room for competition simulation. This day could be many things. A person could work on technique. They could do a long and difficult workout incorporating movements they need to improve. They could work to make their strengths stronger. One could also simulate a day of competition by doing two or three events throughout the day that have been pulled from years of previous competition. I think this would be ideal. This could be your hardest day of the week.
As you can see there is a tremendous amount of work in the program. You may think you can improve by adding work. Do not. Too much work will lead to injury. There needs to be balance and more isn’t always better. Remember too that recovery will be key. Every day I would expect 8-10 hours of sleep. I’d expect a massage each and every week. Twice is even better. I would also expect an athlete is on the foam roller every day, having an ice bath after each hard workout, doing recovery walks throughout the day, and engaging in other activities that facilitate recovery. If you don’t take the recovery seriously you will get hurt or burned out. Make it a priority.
As a final note if you are starting this program I would suggest that you have the following prerequisites:
2x BW Deadlift
1.5x BW Front Squat
1.25x BW Clean
1x BW Snatch
1.25x BW OHS
2000m Row in 7:00
5000m Row in 18:30
1.5 mile Run in 9:00
5k Run in 22:00
10k Run in 50:00
Be proficient in all movements (muscle up, double under, etc)
Program written by Rob MacDonald, GM and Training Director of Gym Jones.