War At The Shore Prep
JB Built
Functional FitnessThis 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.
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
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
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
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
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
