*Comp Programming is currently in off-season training. We are working through a 6 week block (4/19 – 5/30) focusing on high volume, moderate load, non-barbell and non-gymnastics work. The goal through this is to get your body feeling good, and hopefully shore up some basic imbalances, along with building your base. If you have specific PT work that you know you need as well because of injuries or imbalances you should be adding that on where it fits appropriately. This is a good time to address mobility issues as well, for instance if you can’t really do a Wall Therapy Squat for example, within 6″ of the wall, how can you expect to develop movements like Overhead Squats properly, Snatches, or having good position on a heavy Front Squat. On any given day your movements, sets, and training session as a whole should feel like you always have more in the tank and you’re never pushing yourself into a high effort. Drive a car hard all the time you drive, it’s going to fall apart, train hard all the time, you’re going to fall apart and not grow. CrossFit is a Sport, every sport has an off-season, don’t be afraid to take one.

WOD:

1) Kroc Rows: 20 Reps/side Every 4:00 x 3 sets

Build loading each set, end with a set that is relatively demanding and heavy.

2) Low Pulley Cable Rope Face Pulls: 20 Reps Every 2:00 x 4 sets

Focus on position over loading.

3) Wide Grip Landmine Row: 15 Reps Every 2:00 x 4 sets

Warm-up to a moderate load and stay fixed across all 4 sets.

4) Seated EZ-Bar Cable Supinated Row: 30 Reps Every 3:00 x 3 sets

Warm-up to a moderate load and stay fixed across all 3 sets.

5) EZ-Bar Curls: 15 Reps Every 2:00 x 4 sets

Warm-up to a moderate load and stay fixed across all 4 sets.

6) GHD Sit-ups: 15 Reps Every 2:00 x 5 sets

Focus on proper movement patters on this and using your hip flexors as much as possible.

7) Quadraped Alternating Shoulder Taps: 20 Reps Every 1:30 x 4 sets

Focus on position first and foremost. Hold you hand on the tap for 1 second each rep.

8) Row – 10 sets of:

500m @ 5K Pace

500m @ Active Recovery

Stay consistent on your Active Recovery pace.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE