*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) Pause D-Ball/Sandbag Squats: 10 Reps Every 2:00 x 5 sets

Pause in the bottom for 2-3 seconds on each rep. Focus on keep the torso as upright as possible and your feet grounded in a good position. Make sure the ball/bag doesn’t rest on your legs in the boittom. Load as deemed fit. 

2) Single Arm Overhead Kettlebell Reverse Deficit Lunge: 10/side Every 2:00 x 5 sets

Use a moderate deficit for you as an athlete, somewhere in the 2-4″ range is good for most. Perform all reps on 1 side before switching to the other. Load as deemed fit.

3) Double Kettlebell Front Rack Cyclist Squats: 15 reps Every 1:30 x 4 sets

Use a 2″ riser for this regardless of what your ankle flexibility is like. Again focus on a nice upright torso in the bottom. Remember that it’s still a Squat, just because your heels are up doesn’t mean you’re pushing through your toes, have your weight loaded appropriately through the entire foot.

4) Lateral Lunges: 100 Reps

For quality, not for time. Standard ROM is still Hip below the Knee like a normal Squat. Outer foot can turn up, but the leg/foot your Squatting/Lunging into should remain flat, strong arch, knee out, etc.

5) Dog Sled Push: 8 sets of 50m

Rest 60 seconds between efforts. Use a loading that allows you to “Jog” with the sled at the start and leaves you walking by the end.

6) D-Ball/Sandbag Bear Hold: Accumulate 3 minutes

Load as deemed fit. Keep track of time and attempts to complete.

7) Abmat Sit-ups: 100 Reps

Work through at a steady state pace. Not for time.

8) C2 Bike:

– 10 minutes Easy-to-Moderate @ Damper 1

– 4 sets – Every 10:00 – 2,000m Moderately Hard @ Damper 5 + 1,000m Moderate @ Damper 3 + Remaining Time Easy-to-Moderate Damper 1

– 10 minutes Easy-to-Modearte @ Damper 1

This should be performed as one continuous piece taking 60 minutes.

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