Going forward, we will be taking a different approach with our competitor programming. We want the programming to be all inclusive and align with general classes as much as possible while providing avenues for everyone in the gym to put in EXTRA WORK outside of classes to get better.
Instead of having a different program altogether, we will be adding in EXTRA WORK. Class WODs may have more challenging options for Advanced athletes but the general WOD layout will remain the same for both competitors and general CrossFit. As much or as little EXTRA WORK can be done as each athlete desires and/or is capable of given their specific goals and lifestyle.
Our main goal in doing so is to stay cohesive as a community, while providing an opportunity to everyone to put in EXTRA WORK to get better on their own time/schedule.
There is often a class WOD once per week that is light weight and conditioning in nature. When done alone that can be considered an active rest day for athletes who are used to tolerating a high volume.
Athletes that are responsible enough to put in EXTRA WORK before the start of the WOD and also are able to start the general class WOD are welcome to do so.
Please note this does not mean lying around on a foam roller for 30 mins and then jumping in for class WOD. An appropriate warm up will be required by all athletes and a Coach may use their own discretion in allowing an athlete to jump in to class.
This also means respecting the class and not being loud and obnoxious with slamming of weights during this time.
Additionally, this time also will not be lead or coached always but coaches will check in. If this is something that you struggle with you should stick to the full general class warm up and preform any EXTRA WORK after class.
EXTRA WORK will be written out on the floater board at the beginning of each week. Extra work will consists of Strength, Gymnastics and Conditioning work. Please choose wisely and be sure to address your weaknesses whenever possible.
Warm-up
Partner up
P1 – 9 burpees
P2 – Pass throughs
P1- 12 step ups
P2- Jackknives with PVC
P1- 15 box jumps
P2- Flagpole stretch with PVC
WOD 1 (12 minute Cap)
“Slay”
50 Wallballs (20, 14)
Then 2 Rounds:
15 Burpee Box Jumps (24″, 20″)
20 Alternating Single Arm Dumbbell Snatches (50, 35)
Intermediate – (35, 20)
Level 1- (25,15)
Advanced- 1st round Squat snatches (30,20lb medball)
Rest 10 Minutes
WOD 2 & 3
“Ninja Warrior”
In 4 minutes, complete:
3 Rounds
10 Chest to Bar Pull Ups
5 Front Squats (155, 105)
In the remaining time 5 Bar Mups/5 Front Squats
Intermediate-10 Chin Over Bar Pull Ups/5 Front Squats- Then AMRAP-5 C2B/5 Front Squats (115, 75)
Level 1 – (95, 45)
ADV- 5 Bar Muscle-ups/5 Front Squats (205,135)
Rest 2 Minutes
“Second Wind”
In 4 Minutes:
125 Double Unders
10 Shoulder to Overhead
Then AMRAP Toes to Bar
ADV – 205,135
Rx – 155,105
Intermediate – 115,75, Single Unders, AMRAP AbMat Sit Ups
EXTRA WORK
Squat Clean and Jerk
2-2-2-2