*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) Seated Dumbbell Arnold Press: 8 Reps Every 2:00 x 5 sets

Start at a moderate load, finish with a set that you have 1-2 reps left in the tank if it were a max effort.

2) D-Ball Bench Press: 20 Reps Every 3:00 x 4 sets

Load as deemed fit.

3) Bench Dips: 12 Reps Every 2:00 x 4 sets

Load as deemed fit with plates on your legs.

4) Kettlebell Turkish Get-up: 3/side Every 2:00 x 4 sets

Focus on smooth movement and hitting each position properly.

5) Dumbbell Skull Crushers: 20 Reps Every 2:00 x 3 sets

Load as deemed fit.

6) Side Plank: 3 sets of 1 minute/side

Rest 60 seconds between sets.

7) Ski – Erg – 4 sets of:

250m Easy

100m Moderate

250m Easy

200m Moderate

250m Easy

300m Moderate

250m Easy

400m Moderate

250m Easy

500m Moderate

One continuous piece covering 11,000m. No rest between sets.

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