Competitor Programming WOD

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Competitor Programming WOD

The work out of the day begins December’s first week of CrossFit competitor programming. We are starting the “Super Accumulation” phase and gearing up for a heavy competition season this winter.

Competitor Programming

Competitor Programming in Galveston, TX at CrossFit Tidal Wave Day 1 A. Snatch, 2 @ 75%, 2 @ 80%, 1 @ 85%, 1 @ 90% B.1 Thruster, 5 x 3-5, rest 20 sec. (70% 1RM) B.2 Muscle up, 5 x 60 sec. amrap, rest 2 minutes (Or Hopping Muscle Ups from Box, or Hips to rings ) Metcons competitor programming Snatch #FitnessMotivation @XFitTidalWave   MetCon 1K row TT (Time Trial)     Day2 A. 5 X 5 Back Squat with 2 sec Pause at bottom B. A. Sumo DL – tough triple w/ chains in middle C. KB Shoulder Press cluster, 3.3.3×3, rest 20 sec., rest 2 minutes D. TGU – 5.4.3.2.1 @ tough weight

Todays wod competitor programming metcons back squat @XFitTidalWave

Metcons competitor programming crossfit Kara Mullins @XFitTidalWave

MetCon 30 sec. on AD @ 100+RPMs 30 sec. on AD @ 50 -60 RPMs x10   Day3 A. Power clean x 1 + squat clean x 2 + jerk x 3 x 5 sets – rest 2 minutes   MetCon 100 CtB pull ups, 75 kb swings @ 53/35 50 meter waiters walk @ 70/53 25 HSPU Metcons competitor programming galveston texas @XFitTidalWave   Day 4 A.1 DB bench press 10.8.6.10, rest 45 seconds A.2 Single leg KB DL, 4 x 6/side, rest 10 sec./side, rest 45 seconds *opp. arm holds weight A.3 Face pulls, 4 x 10-12, rest 45 sec.   MetCon 10 banded heavy Russian kb swings 10 sec. rope slam @ max effort 10 sec. broad jumps for max distance -rest 2 minutes- x 5 rounds

Coaches Corner: This week’s wods were shorter by design preparing for next weeks higher volume. Focuses were on dynamic high extension as well as integration of barbell complexes.

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