Competition WODs

There has been a lot of changes the past two weeks and I have had many discussions with competitors about the future of the Muddy team and the future of individuals.
I knew this year there wasn’t going to be much of a team, so that’s why I have tried to focus much of the training on mindset. I have also tried to give you guys tools to approach your workouts in way they are more individualized.
I’ve never concerned myself with how many people are doing the extra work or if certain people are getting all the extra work done. To be a CrossFit competitor the motivation has to 100% come from within. My only job as a CrossFit competitor trainer is to ensure an athlete doesn’t do too much and they are taking the proper rest days.
If you are looking to get more individualized training then I do offer individualized programming and if this is something you are interested in just contact me and we can discuss it. I’ve always said as long as there is at least one person doing extra work then I will continue to program it.

MONDAY 9/11/17

Squat Snatch TnG
1X3 @70% of 5RM
1X3 @75% of 5RM
1X3 @80% of 5RM
1X3 @85% of 5RM
1X3 @90% of 5RM

Back Squat
5X5 @80% of 5RM

Ring Muscle Ups:
4×60% unbroken
rest :60 between sets

For Time:
27-21-15-9
Calorie Row
Kettlebell Swings (70/53)
Overhead Squats (115/85)

TUESDAY 9/12/17

10min EMOM (power or squat)
Minutes 1-5: 4 Snatches @80% of 5RM
Minutes 6-10: 6 Clean and Jerks @80% of 5RM

For Time:
3 Rounds Bergeron Beep Test
100ft Handstand walk
3 Rounds Bergeron Beep Test
100ft Handstand walk
3 Rounds Bergeron Beep Test

Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

WEDNESDAY 9/13/17

Power Clean
Build to a heavy triple (stop after first failure, or if your technique is failing)

4min AMRAP:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)
Rest 4:00
4min AMRAP:
400m Run,
10 Burpees Over Bar
Max Power Cleans (155/105)
Rest 4:00
4min AMRAP:
400m Run
5 Burpees Over Bar
Max Power Cleans (185/135

FRIDAY 9/15/17

Squat Clean & Split Jerk
2+1 @60% of 1RM
2+1 @70%
2+1 @75%
2+1 @80%
2+1 @85%
Front Squat
3X8 @80% of 5RM

30 Ring MU for time: 10min Cap
EMOM do 5 TTB
*If you do not finish Ring MU’s
rest 5 minutes
when the clock hits 15:00
Do the remainder of reps as Bar MU EMOM do 5 TTB 5min Cap

SATURDAY 9/16/17

3 Snatch Deadlifts + 2 Squat Snatch + 1 Hang Squat Snatch 4 Complexes @ 60% of 1RM Snatch
3 Complexes @ 65%
2 Complexes @ 70%
1 Complexes @ 75%
*each complex should be unbroken. Rest as needed between complexes

Every 2min for 16min do 3 Squat Clean Thrusters
Start at 135/95 and add 10lbs every 2 min.

5 Rounds:
30 Cal on Bike
30 Wallballs (20/14)
30 Box Jumps (24/20)

MONDAY 9/18/17

Squat Snatch
1X3 @60% of 1RM
1X3 @65%
1X3 @70%
3X3 @75%/

Back Squat: 1X8@70% of 5RM
1X8@75%
1X6@80%
1X6@85%
1X5@90%
1X3@95%
go for a 10lb PR

Ring Muscle-ups:
Find a unbroken max *only 2 attempts

4 RFT:
21 Wallballs (30/20)
18 Cal Row
15 Box Jumps (30/24)
12 DB Snatch (50/35)

TUESDAY 9/19/17

For time:
20 Strict Handstand Push-ups (Abmat mat only)
rest 1 min
15 Strict Handstand Push-ups
rest :45
10 Strict Handstand Push-ups
rest :30
8 Strict Handstand Push-ups
rest :15
6 Strict Handstand Push-ups

Every 2:00 for 5 Rounds:
200 Meter Run
15 Toes to Bar

WEDNESDAY 9/20/17

Power Clean + Front Squat
2+2 @60% 1RM Power Clean
2+2 @65%
3X2+2 @70%

Halting Clean Deadlift
5X5 @75% 1RM C&J
*To Power Position with 3 sec pause

10min EMOM:
Odd: 7 Thrusters 135/95 you can squat clean thruster and does not have to be unbroken
Even: Rest

FRIDAY 9/22/17

Go for 10lb PR on 5RM Snatch. If you don’t get 5 reps log the reps completed

Squat Clean + Split Jerk
3+1 @60% of 1RM
3+1 @65% of 1RM
3+1 @70% of 1RM
3+1 @75% of 1RM

10 Rounds:
5 Squat Cleans (135/95)
15 Cal Row
30 Double Unders
Rest 1:00 between rounds

SATURDAY 9/23/17

NOT For Time:
*focus on technique and really using your hips, driving through your heels and knees out on the way up
10 Thrusters (135/95)
change weights
8 Thrusters (155/115)
change weights
6 Thrusters (185/135)
change weights
4 Thrusters (205/145)
change weights
2 Thrusters (225/155)

0:00 – 6:00
50 Cal Bike
Max Power Clean & Jerks (135/95) in time remaining
6:00 – 9:00
Rest
9:00 – 14:00
40 Cal bike
Max Power Snatch (135/95) in time remaining
14:00 – 17:00
Rest
and then at 17:00
30 Cal Bike for time