CFR Competition Team Training

A. Clean DL + Clean + Fr Squat + Jerk

1-1-1-1-1

B. 8 min AMRAP:

5 Cleans (155/105)

15 Release Pushups 

 

CFR Competition Team Training

This program will be designed for the advanced CFR athlete who is serious about competing for the gym. Competitions may include CrossFit, Olympic Lifting and/or Powerlifting. The competition class will be high volume, fast paced and consisting of advanced movements. For now, the team will meet twice per week, and possibly 3-4x in the near future. At this time, the class will be invite only. However, if you are interested in competing but do not meet the below requirements, please talk to Ryan asap. The schedule and structure will be as follows:

Wednesdays at 6pm and Saturdays at 11am

-Arrive at 5:40pm and be generally warm by 6pm sharp. (10:40am on Saturdays)

-The competition team workout will be written on the back white-board. It will typically begin with weight lifting or a strength piece. We will be under a time crunch, so it is important to flow through the programming in a timely manner

-after the lifting portion is completed a skill or EMOM type of piece will follow. This may consist of more lifting, gymnastics, or strength, depending on the cycle

-the 3rd piece will be metabolic conditioning

Requirements for attending Competition Classes:

-80%+ RX of daily WODs

-currently or planning to come to 5+ regular classes per week.

-proficiency in the Olympic lifts (close to or at body weight snatch)

-proficiency in gymnastics movements:  RX with chest to bar pullups, HSPU’s, ring dips, pistols, etc

-a good understanding of the terminology and performance of the primary & accessory movements (snatch pulls, clean extensions, jerk balance etc).