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War At The Shore Prep

JB Built

Functional Fitness
Coach
Joe Baglione

This program is specifically created around the competition, and it's events. Each day is loaded with strength, conditioning, and prep work for all of your events. The perk of this program is I have written from experience. I've been in the CrossFit space for almost a decade now, and have done more competitions than i care to admit. I know the flow of them, i know the stimulus of most, and i know the atmosphere. This program will prepare you for battle. If you put the time in, i promise it'll pay off on game day.

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Next Level.
Although many don't realize this, the best way to prepare for a competition, is to NOT train specifically constantly varied CrossFit. The key is to nail your weaknesses religiously to make your valleys become your peaks. That way, regardless whats thrown your way, you're prepared and more importantly, have battled with already.
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Give Yourself A Chance.
Most people that jump into competition are certain they can win. No one signs up just to have fun, and neither should you. Drill your weaknesses, put your time in so when the test comes, you can feel confident you've handled your business already, now is the fun part.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
A strength cycle created to peak in July. Conditioning for the next level of aerobic capacity and accessory work to keep you strong.
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Committed Teammates
A leaderboard that will help you stay in the competitive mindset and your own results to your own.
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Delivered through TrainHeroic
Simple and effective.
Equipment
Required
Barbell/Plates/Rig/Dumbbells/Kettlebells/Sandbag/Rower/Bike
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Sample Week
Week 1 of 7-week program
Sunday
2022-6-13

WOD

A

5 Rounds For Time: 20 Calorie Echo or Assault Bike 12 Burpee Box Jump Overs (24/20) 10 Calorie Echo or Assault Bike 12 Heavy Wallballs (30/20)* *If you don't have a heavy ball, complete 18 regular wallballs at 20lbs

B

Back Squat

3 x 10 @ 60 %

C

3" Deficit Deadlift

3 x 10 @ 55 %

TTB Progression

D

Knees To Elbows/Chest 3 Sets x 12 Reps - Initiate your kip - The arch position will stay the same throughout but as you enter hollow position, slightly tuck your pelvis and bend your knees. - Your knees should briefly pass the height of your hips or to your knees, before extending them again and letting them fall backwards to return to arch. - Little by little you can improve this movement by incorporating more lat activation, inclining backwards and tucking your knees higher into your chest.

Accessory

E

6 Sets: Bent Over Dumbbell Reverse Flys x 8-10 Reps 2 Second negative. Rest as needed between sets

Rowing Endurance

F

For Max Calories: 10 Minutes of Concept 2 Rower

Monday
2022-6-14

A

Tempo Front Squat

3 x 5

Strength Complex

B

Every 2 Minutes for 20 Minutes (10 Sets) of: 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk

C

BB Push Jerk

6 x 6

WOD

D

3 Rounds For Time: 100 Double Unders 20 Alternating Dumbbell Snatches (70/50) 100 Foot Sandbag Carry (150lb)* *If you don't have access to a sandbag perform with heavy kettlebell front rack hold for the walks*

Accessory

E

3 Sets: Dumbbell Seesaw Press x 8-10 Reps Per Arm (2 seconds negative) rest 90 seconds Incline Dumbbell Tate Press x 12-15 Reps rest as needed

Finisher

F

For Time: 30 Calorie Row 60 GHD Sit Ups 30 Calorie Row 60 GHD Sit Ups 30 Calorie Row *I tested this last week, let's aim for sub 12 if possible*

Bike Endurance

G

Echo 30 For Max Calories: 30 Minutes of Echo Bike

Tuesday
2022-6-15

A

Pause Front Squat + Front Squat

6 x 1

WOD

B

Every 10 Minutes for 30 Minutes (3 sets): 10 Burpee Pull Ups (or Bar Muscle Ups) 20 Deadlifts (225/155) 30 Pull Ups 400M Run Record times for 3 sets separately *scale the pull up reps down if you don't have approximately 1:30 of rest each interval.

Accessory

C

3 Sets: 12 Tempo Double Kettlebell Front Squats (53s/35s) Rest 15 Seconds 20 Unbroken Goblet Squats (70lb/53lb) Rest 2 Minutes 2 Sets: 40 Banded Hamstring Curls Off Rig 20 Banded Good Mornings Rest 60 Seconds

Thursday
2022-6-17

A

Power Snatch Complex

6 x 2 @ 70, 70, 70, 75, 75, 75 %

B

Back Squat

5 x 5 @ 55, 65, 75, 85, 90 %

WOD

C

"Heavy Karabel" 10 Rounds For Time: 15 Wallballs (30/20) 3 Power Snatch (135/95) If you need to scale this workout, go for a lighter snatch, 115/75 or 95/65.

WOD 2

D

3 Rounds For Time: 20 Calorie Row 40 Toes To Bar 600M Run

Accessory

E

Cash Out: 100-80-60-40-20 Banded Bicep Curls Banded Tricep Pull Down Extensions

Friday
2022-6-18

A

Tempo Bench Press

3 x 10

Partner WOD

B

In Teams of 2 5 Rounds: 4x25' Shuttle Run 30 Box Jump Overs (24/20in) 300 Thrusters (95/65) *Split all reps as needed

Coach
coach-avatar Joe Baglione

Competitor/Owner

FAQs
How long does this program take?
This can take between 2-3 hours a day to complete. If you don't have a ton of time to complete this program every day, make sure you get the primary workout and strength in. The accessory and extra programming is only if you have the time.
Can I Scale The Workouts?
Absolutely. But be mindful what you are getting yourself into on game day. We want to build a relationship with these movements, the intensity and the pain that you're walking into. Scale accordingly but know the consequences.
War At The Shore Prep