Competition WODs

We had a great 2018 Open Season, I am super proud of everyone’s performance. I am always bugging the athletes I do individualize programming to give me as much feedback as possible for every workout, skill work, % work, etc… There are a couple of reasons for the feedback but one of the important reasons is to make sure we getting the desired gains based off performance especially repeated performance.
The Open gives a mountain of feedback, we pretty much all know going into the Open what movements are our weakness and which one’s are our strengths. But the Open lets us know how weak or how strong these movements are compared to the rest of the World/region. It is good to not only look at your gains from last year but also look at your WOD’s from this year and which ones have the highest/lowest rankings. Once you see what WOD’s was your best and worst go over the movements in those particular WOD and make sure what you think is your strength/weaknesses line up with what the data says. Many times what we think is our weakness might not be such a weakness and sometimes there is a movement or movements you didn’t consider to be a strength or weakness but the data says otherwise.

We are going to be starting our 1RM Strength cycle, for the most part the volume is lower when compared to other cycles. So this is a great time to be working on skill work to not only improve weaknesses but to also fine tune your strengths. Skill work has to become a habit and the only way to make something a habit is to do it everyday. You should be doing at least 5-10 minutes of skill work at each training session (if you do two-a-days, 5-10 minutes in the morning and 5-10 minutes in the evening), you can do more than 5-10 minutes a day but do not spend more than 10 minutes on one particular movement.

My plan is to post the entire 3 week training cycle all together. This way you can plan out your skill work for the whole cycle and decide which day to do certain movements. Make sure to check back each day for the extra work in case I decided to make changes in the middle of the cycle.

2019 Open Season has officially started let’s get to work!!!!!!!

Monday 6/18/18

Snatch
3X1 @60%
3X1 @70%
2X1 @75%
2X1 @80%
2X1 @85%

6×1 @ 80% Pausing Snatch Grip Deads + High Pull (no hook grip)–
Pause at the knees for 3 full seconds on each rep and then shrug and high pull.

Front Squat
2X5 @60%
2X5 @70%
2X5 @75%
2X2 @80%
3X1 @85%

Death By Ring MU
*increase by 1 every minute

Conditioning
15 min AMRAP
10(5 each leg) Front Rack Reverse Lunges 135/95
2 Legless Rope Climbs
200m Run

Tuesday 6/19/18

Shoulder Press
1X5 @60% of 1RM
1X5 @70%
1X3 @75%
1X2 @80%
3X1 @85%

Power Clean
1X3 60% 1RM Power Clean
1X3 70%
1X3 80%
3X1 85%
3X1 90%

For Time: 20min Cap
150 Double Unders
10 Ring Muscle-Ups
120 Double Unders
8 Ring Muscle-Ups
90 Double Unders
6 Ring Muscle-Ups
60 Double Unders
4 Ring Muscle-Ups
30 Double Unders
2 Ring Muscle-Ups

Wednesday 6/20/18

Squat Clean + Front Squat + Split Jerk
1X1 70% of 1RM C&J
1X1 75%
2X1 80%
3X1 85%

Clean High Pull
5X1 95% of 1RM Clean

Death By HSPU
*increase by 2 every minute

“Heavy Grace”
For time: 5min Cap (Log reps or time)
30 Ground-to-Overhead
*use last weight if you didn’t finish

Friday 6/22/18

Power Snatch
1X3 60% 1RM Power Snatch
1X3 65%
1X3 70%
2X3 75%
2X3 80%

Squat Clean + Split Jerk
1X2+1 60%
1X2+1 70%
2X2+1 80%
3X1+1 85%

Back Squat
1X5 60%
1X5 65%
1X5 70%
3X5 75%

Death By TTB
*increase by 2 every minute

Saturday 6/23/18

From 0:00 – 5:00
Build to a Heavy 5 Rep Front Squat
From 5:00 – 10:00
Build to a Heavy 3 Rep Hang Squat Clean
From 10:00 – 15:00
Build to a Heavy Squat Clean
*If you fail a rep, rest remainder of the time and then go to the next movement

Conditioning
For Time:
100/70 Calorie Row
5 Rope Climbs
20 Clusters (185/135)

Monday 6/25/18

On the :90 Seconds x 3 Rounds
2 Pausing Overhead Squats
2 Snatch Balances
2 High Hang Squat Snatches
Performed at 40%

Squat Snatch From Blocks (Knee Level)
7 Sets of 2:
1×2 @ 60%
1×2 @ 65%
1×2 @ 70%
1×2 @ 75%

Back Squat
1X4 @78%
1X1 @83%
1X4 @78%
1X1 @86%
1X4 @78%
1X1 @88%

Conditioning
3 Rounds:
6 Ring Muscle-ups
12 Burpee Box Jump Overs (24/20)
18 Overhead Squats (135/95)

Tuesday 6/26/18

Deadlift (On the 2:00)
5 Repetitions @ 80%
1 Repetition @ 86%
5 Repetitions @ 83%
1 Repetition @ 89%
5 Repetitions @ 86%
1 Repetition @ 92%

Strict Handstand Push-ups
2 Rounds:
50% of Max Unbroken Strict Handstand Push-ups
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
*Rest as needed

Conditioning
For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Bike
10-8-6-4-2: Deadlifts (275/185)

Midline
Accumulate 2 Minutes in a L-Sit on Parallettes
*Every break – 15 Empty Barbell Good Mornings

Wednesday 6/27/18

Power Clean + Squat Clean
2+2 @70% 1RM Clean
2+2 @75%
3X2+2 @80%

2. Halting Clean Deadlift
5X5 @75% 1RM C&J
*To Power Position with 3 sec pause, stand up and then TnG next rep

Clean High Pull
5X1 95% of 1RM Clean

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

Friday 6/29/18

Front Squat
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 88%
3 Reps @ 80%
1 Rep @ 91%

Death By C2B Pullups
*increase by 2 every minute

Strength Capacity
3 Rounds:
1 minute Max Strict Press (1/2 Bodyweight)
1 minute Max Strict Pull-Ups
Rest 3:00 between rounds

Row Conditioning
On the Minute x 12 (3 Rounds)
Minute 1 – 21/16 Calorie Row
Minute 2 – 18/14 Calorie Row
Minute 3 – 15/12 Calorie Row
Minute 4 – Rest

Saturday 6/30/18

For Time:
20/15 Calorie Assault Bike
20 Box Jump Overs (24/20)
20 Power Cleans (155/105)
20 Toes to Bar
20 Push Jerks (155/105)
20 Box Jump Overs (24/20)
20/15 Calorie Assault Bike
20 Box Jump Overs (24/20)
20 Power Cleans (135/95)
20 Toes to Bar
20 Push Jerks (135/95)
20 Box Jump Overs (24/20)
20/15 Calorie Assault Bike

Monday 7/2/18

Power Snatch + OHS
2+2 @60% of 1RM Snatch
2+2 @65%
2+2 @70%
2+2 @75%
2+2 @80%

Halting Snatch Deadlift
5X5 @75%
*To Power Position with 3 sec pause

Back Squat
1X5 @75%
1X1 @80%
1X5 @75%
1X1 @83%
1X5 @75%
1X1 @85%

“Isabel”
For Time:
30 Snatches (135/95)

Tuesday 7/3/18

Squat Clean from Blocks (At knee level): 3×1@65% 3×1@70%
3×1@75%

Squat Clean and Split Jerk For Quality
*take your time practice technique, no rep if it’s sloppy.
3×1 at 80%
2×1 at 85%
1×1 at 90%
2×1 at 85%
3×1 at 80%

3 rounds of ascending ladder of deficit HSPU + SDHP min 1: 1 defecit HSPU + 1 SDHP 135/95
min 2: 2 + 2
min 3: 3 + 3
min 4: 4 + 4
min 5: 5 + 5
Rest 2 minutes between rounds
*If you break on the HSPU’s go to the SDH

Friday 7/6/18

Snatch
3X1 @60%
3X1 @65%
3X1 @70%
3X1 @75%
2X1 @80%
2X1 @85%
Clean & Jerk
3X1 @60%
3X1 @65%
3X1 @70%
3X1 @75%
2X1 @80%
2X1 @85%

Front Squat
1X5 @75%
1X1 @80%
1X5 @75%
1X1 @83%
1X5 @75%
1X1 @85%

21-15-9:
S2O (135/95)
C2B Pull-ups

Saturday 7/7/18

“Christine”
3RFT:
500m Row
21 Bodyweight Deadlifts
21 Box Jumps (24/20)

Odd Object
3 rounds Not For Time
50ft Sled Push 135/95
*do not include the weight of the sled
6 Tire Flips
2 Legless Rope Climbs