By: Gym Jones




2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
3x20m Lunge/Pistol/SLDL Combo
10x Snatch @ 135/95# +
2:00 minute Partner Burpee/Pull-up (3 each alternating for 2 min) +
2:00 minute Row @ >600/500m pace +
2:00 minute Rest
Three Rounds
5 minute Intermission
10x Front Squat @ 50% 1RM +
2:00 minute Partner Muscle-up (2-3 each alternating for 2 min) +
2:00 minute AirDyne @ >65c/45cal pace +
2:00 minute Rest
Three Rounds
5 minute Intermission
10x Chest-To-Bar Pull-up +
10x Push-up +
10x Box Jump +
10x KB Swing +
10x Wall Ball Shot
Five Rounds
Cool Down

Workout 2:
30 minute Row @ >8000m/6500m pace


IWT, Row:
From the newly posted "Competition Training Month Two"

Here is a write-up from that 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. This is Month 2. This month differs from Month 1 in that there is a taper week for a major competition. If you do not have a major compeition you could do a recovery week in it's place.

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.

For additional programming details please read the intro from Month One.

Program written by Rob MacDonald, GM and Training Director of Gym Jones.

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