Crossfit Competition Prep Program Phase 8/9

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Crossfit Competition Prep Program Phase 8/9

*Increase lbs on lifts each week

*sets and reps listed are working sets, make sure to warm up to the working sets

Go to https://thebalancedbodysystem.wordpress.com for recommended exercises to address movement faults and pain points, and for video demonstrations. For any other questions, contact Coach Matt:[email protected], @fitnesswithcoachm

Week 1 Day 1

wod specific warmup Week 1 Day 2

Wod: 9min amrap genaral warmup

15 toe to bar change of dirction sprint 4x40m

10 deadlifts @115/75 front squat 3x3@80%

5 power snatches @115/75 jerk 3x3@80%

(elite = get close to 7th round) snatch pull 3x5@90%

Wod 2: 6min airdyne 2x:60

clean and jerk 95%+ general cooldown

general cooldown

Week 1 Day 3 Week 1 Day 4

genaral warmup genaral warmup

wod specific warmup cleans 3x2@85%

Wod: every 3 min wear light vest incline bench 3x6@75%

2 rounds of: hip lifts 3x8

10 overhead squats @95/70 burpee box jump 3x8

10 chest to bar pullups general cooldown

add 2 reps/set/move every 3min (elite = finish round of 18's) general cooldown

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wod specific warmup genaral warmup

wod: 14min with light vest sled 3x30m

7 muscle ups front squats 3x5@80%

50 wall balls @20/14 legless rope climbes x6

100 double unders overhead lunges 3x6e

(elite = over 2 rounds) general cooldown

general cooldown

wod: 8min cod sprint 4x40m

deficit handstand pushups 3,6,9,12,15,18, power snatch 3x3@85%

power cleans @195/130 3,3,3,6,6 hang snatch 3x3@85%

general cooldown pullups chest to bar 4x

burpee box jump 3x6 general cooldown

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wod: 27-21-15-9 muscle ups x3

rower calories incline bench 3x6

thrusters @105/70 general cooldown

(elite = around 9min) general cooldown

wod specific warmup general warmup

wod: 20min add light vest sled 4x30m

25' overhead walking lunges@95/70 hang snatch 3x4@75%

8 burpees pullups chest to bar 3x

25' overhead walking lunges@95/75 hip lifts 3x10

8 c2b pullups airdyne 2x:45

(elite = 9 rounds) general cooldown

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wod: every 4 min cod sprint 4x40m

25 toe to bar + light vest jerk 2x3@80%

50 double unders + light vest power snatch 3x2@85%

15,13,11,1 squat cleans @ 135,185,225,275 burpee box jump 3x4

general cooldown general cooldown

wod: 7 min front squats 2x3@85%

10 power snatches @85/60 incline bench 3x4

3 bar muscle ups with light vest overhead lunges 3x6e

(elite = 7 rounds) general cooldown

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wod: 13min sled 3x30m

55 deadlifts @245/165 legless rope climbes x9

55 wall balls @25/20 pullups chest to bar 3x

55 rower calories general cooldown

55 handstand pushups (elite = into 2nd round) general cooldown

wod: 21-15-12-9-6-3 with light vest front squats 2x2@90%

thusters @95/55 general cooldown

burpees over bar (elite = under 12 min) general cooldown

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wod: for time: hang snatch 2x2@85%

db snatches 10,20,30,40,50 @ 50/35 jerk 2x2@85%

15 burpee box jumps @26"/21" power snatch 2x2@85%

(elite = under 12:30) general cooldown

general cooldown

wod: 12min amrap with light vest cod sprints 4x40m

2 rounds of front squats 2x1@95%

50' walking lunges @50/35 general cooldown

16 toe to bar

8 dumbbell power cleans @50/35 then 2 rounds of

50' walking lunges @50/35 16 bar muscle ups

8 dumbbell power cleans @50/35 (elite = into 2nd rd of 2nd part) general cooldown

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wod: 3 rounds: with light vest incline bench 3x2

6 chest to bar pullups muscle ups x2

6 squat snatches @95/55 airdyne 2x:30

then 3 rounds general cooldown

7 chest to bar pullups 5 squat snatches @ 135/85 finish in under 8 min

then 3 rounds in under 4 min 8 chest to bar pullups

4 squat snatches @ 185/115 then

8 chest to bar pullups general cooldown

wod: 10 rounds with light vest resisted running 2x30m

9 thrusters @95/65 hang snatch 2x2@90%

35 double unders pullups chest to bar 2x

(elite = under 9:30) overhead lunges 3x4e

general cooldown legless rope climb x12

general cooldown

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Week 8

Active rest