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You have a maximum of three attempts at each lift. First attempt should be a guaranteed lift to get on the board. Second lift should be challenging lift but with high percentage chance of making it. Third attempt is go for gold. Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers. You will have about 5-6 warmup sets before first attempt at Back Squat, 2-3 warmup sets for Press, and 3-4 warmup sets for Deadlift. Managing your time is very important in this workout. You have 20 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.
Warmup schedule for Back Squat:- 3 x 50% 3 x 50% 2 x 75% 1 x 85% 1 x 90% 1 x 95%
Warmup schedule for Press:- 3 x 50% 2 x 75% 1 x 90%
Warmup schedule for Deadlift:- 1 x 60% 1 x 75% 1 x 85% 1 x 90%
Plan out your numbers using the above schedule before you hit the session. Here is a CrossFit Total Planning Sheet, please print it out and fill in your warmup and attempt numbers. You can also download a spreadsheet version (thanks Brad Smith)
[COMP A] Complete as many reps in 3 mins as you can of: Toes-to-bar
[COMP B] Complete as many reps as possible in 3 mins of: Box Jump 24″ (20″)
WARM UP Short dynamic warmup Joint Rotations & Leg Swings Then warm up on the bar as per the above schedule
[A] Open WOD 13.1 Complete as many reps as possible in 17 minutes of: 40 Burpees 35kg (20kg) Snatch, 30 reps 30 Burpees 62kg (35kg) Snatch, 30 reps 20 Burpees 75kg (45kg) Snatch, 30 reps 10 burpees 95kg (55kg) Snatch, as many reps as possible
[COMP A] For time: 1600m Run Time Trial
Dislocates OH Squat x 10
Modified Burg Warmup 2 rounds, 3 reps of each -Down + Up -Down + Up High Elbows -Muscle Snatch -Snatch Lands 2” 4” 6” -Snatch Drops -Pressing Snatch Balance -Heaving Snatch Balance -Snatch Balance -Hang Power Snatch -Power Snatch
WOD [A] 5 rounds for time of: 25 Kettlebell Swings, 24kg (16kg) Run, 400m [COMPETITION TRAINING] [B] Front Rack Lunge 10-10-10-10 Each set is 10 reps in total, 5 per leg. Take the barbell from a rack and step out/step...