Programming 4.17

Brandon CFSB CrossFit Blog

Fitness or Competition?

Hey all, this week leading into the new year I will be throwing out two options. Fitness or Competition. This will be a test for one week, then I will gather some feedback.

The Goal splitting programs

Neither program will be “easier” or “harder” than the other. The difficulty is what you make of it while lifting load and how fast you move. These all depend on your current experience and skill level, and your intent of training.

If you are newer, meaning you haven’t been training with us for more than 1.5 years, and you still have some strength imbalances, are unfamiliar with the more advanced movements, you may want to stick to Fitness.

Fitness is not a “modified” or “easier” program. The movements might be modified as we wouldn’t program a muscle-up or snatching for our Fitness group, BUT the volume is usually higher with a tempo to the lift which makes this program perfect for movement correction, body composition goals and boosting general health and fitness. This challenges athletes on more of a cellular level and is extremely challenging if you go as heavy as possible in the strength work and follow the prescriptions i.e. the tempo, rep range, interval intensity, etc.

 

Safety First

Because of the high skill involved in the Competition programming it is very important to assess your skill set before deciding to join in for the day. If you struggle with ring dips and have little experience in Olympic lifting, it might not be a smart option to jump into a day of heavy snatches and muscle-ups. Fitness is a great foundational program to help build strength and keep your body feeling healthy without putting you through dynamic and aggressive positions that you might not be ready for. If you have no clue how to perform the movements in competition for that day, then you may want to step back to Fitness for that day.

Ask Your Coach

If you aren’t sure which program is best for your needs, consult your coach! We will steer you in the right direction and give you our honest opinion about what we think would be most beneficial for you! We are here to help and make sure you get the most out of your experience at CrossFit South Bend.

FITNESS

A.

@ the top of a 5 minute mark for 4 Rounds, perform

Back Squat x 8

B.

Amrap in 15 minutes

Run 200m
20 Ring Rows
10 Strict Presses pulled from ground

COMPETITION

A.

@ the top of a 5 minute mark for 4 rounds, perform

Hit a heavy 7,5,3,3

B.

Amrap in 15 minutes

400m Run
20 Kipping Pull Ups
10 Strict Handstand Push Ups

Notes:

score weight, score rounds+extra

A. If you can back squat your bodyweight, it may be time to start getting into some intensity sets for competition.

B. Kipping pull ups are unassisted, I will allow a couple mats on strict hspu.

FITNESS

A.

4 Rounds

7 Deadlifts @ 31X1
rest 60s
Max Seated Bench Dips in 60s @ 3111
rest 60s

B.

8 Minute Amrap

15 Kettlebell Swings – Russian
and
choose a scaling

a.20 Double Unders
b. 5 Double Attempts and 30 Singles
c. 50 Singles

COMPETITION

A.

4 Rounds

3-5 Deadlifts @ 31X1
rest 60s
Max Static Dips in 60s @ 3111
rest 60s

B.

8 Minute Amrap

15 American Kettlebell Swings 70/55
30 Double Unders

Notes:

Score weight and reps for A, score reps for B.

A. The ability to static dip on this one will dictate your scaling on this one, no banded assistance can be used. use the matador dip stations or the jerk blocks, if you are stud with those, use rings.

B. Heavy overhead KB swings on this one, choose a double scaling that keeps you going in fitness.

FITNESS AND COMPETITION

A.

Amrap in 30 minutes

5 Turkish Get Ups Left Arm
100 Yard Left Arm Farmers Walk
5 Turkish Get Ups Right Arm
100 Yard Right Arm Farmers Walk
1k Row
20 Alternating Lateral Box Step Ups

Note:

Score Rounds+Extra

Go heavy, use a KB or DB, stagger the groups.

FITNESS

A.

for 4 Rounds

Goblet Squat x 8 @ 3111
Max Unbroken Left Arm Dumbell Row
Max Unbroken Right Arm Dumbell Row
rest 60s

B.

21.15.9

Wall Balls
Burpees

COMPETITION

A.

for 4 Rounds

Double Kettlebell Front Rack Squat x 8 @ 3111
Max Double Bent Over Row in 60s
rest 90s

B.

21.15.9

Hang Squat Cleans 115/75
Bar Facing Burpees over the Bar

Notes:

For A, Score weight used – don’t worry about bent over reps, just get after it.
For B, its time.

A. Go heavy and hard on these for the squats, for the rows, you’ll hinge over and get max reps then rest.

B. If the Rx’d weight is 60% or below of your 1rm clean, you can do the competition. If you have no clue what your 1rm clean is, hit fitness.

I’ll do some math for you

Men, you’d have to have a clean of 160 or more to hit competition
Women, your clean has to be 105 or more to hit competition

Even if you are in the comp bracket, you can do the fitness workout – because comp is nasty…but so is the fitness one, because I did it, and it sucks.

B’s time for 21.15.9 Wall Ball, Burpees.

4:52, yuck.

FITNESS

A.

15 Minutes Snatch Technique Work and Warm Up

B.

15 minute amrap

4 Hang Power Snatches, rest 60s between sets

rest 3:00

10.9.8.7.6.5.4.3.2.1

Russian Kettlebell Swings
Deficit Push Ups on 45’s

COMPETITION

A.

15 minutes snatch technique work and warm up

B.

15 minutes to establish a 1rm Power Snatch

rest 3:00

For time

5.4.3.2.1

Power Snatch @ 90% of your 1rm
Ring Muscle Ups + 2 Dips at top

Notes:

Score Weight for A
Score Time for B

A. If you are in the bracket where you feel like you need better movement patterning, strength and skill development in the snatch, hit fitness. If you want a litmus as to where your power snatch is, hit competition.

B. Big separator here, ring Muscle Ups only.

COMPETITION AND FITNESS

A.

3×20 Dumbell Walking Lunge
rest as long as it takes your partner(s) to hit it up

B.

Teams of 2

Amrap in 8 minutes alternating rounds

20 Double Unders
10 Air Squats

Amrap in 8 minutes alternating rounds

5 Single Arm Dumbell Hang Power Cleans each arm
10 Box Jumps

Amrap in 8 minutes alternating rounds

5 Toes to Bar
10 Push Ups

Notes:

Score weight for Walking lunge, score reps for everything else.

Scaling will be found so that this can be pretty smooth aerobically.

FITNESS

A.

@ the top of a 3 minute mark for 18 minutes

Station 1: 20 Ring Rows
Station 2: Accumulate Time in either Plank Roving, or Box Handstand Walking
Station 3: Tuck Rock x 15

B.

3 Minute Max row for calories
3 Minute Step Ups
3 minute Run for Max Distance

COMPETITION

A.

@ the top of a 3 minute mark for 18 minutes

Station 1: 1-4 Rope Climbs
Station 2: Freestanding Handstand Work with Partner
Station 3: Tuck Rock to Tuck Sit x 15

B.

3 Minute Max row for calories
3 Minute Box Jump Overs 30/24
3 minute Run for Max Distance

Notes:

Gymnastics practice and a short metcon, I won’t be scoring either, come in and get some work done.