You serious about training?
The APT Compete program is built specifically for those looking to compete in the sport of CrossFit, those wanting to compete in the future, or those who just enjoy doing the same programming that a competitor does.
This program will touch on every aspect of the sport of CrossFit several times throughout the month - including gymnastics, Olympic lifting, metabolic conditioning, and accessory work at a volume and intensity to take you to your peak levels of fitness. This program will ensure you are ready to compete to your full potential and, make no mistake, will push you to your limits. And if you trust the process, it'll push you even further.
Training days are Monday, Tuesday, Wednesday, Friday, and Saturday. Rest days are Thursday(active recovery option) and Sunday. You can adjust these days to better fit your schedule if you need to.
3 Rounds: 1:00 Ski 30sec Dead Hang 20 Banded Pull-aparts 10 Goblet Squats
6, 6, 3, 2 @ 65, 70, 80, 85 %
2, 2, 2, 2, 1, 1 @ 78, 80, 82, 85, 87, 87 %
Power Clean + Split Jerk
75, 75, 75, 80, 85
10 x 1
DB Z Press
3 x 20
Banded Pull Apart
3 x 50
3 x 20
DB Seal Rows
3 x 12
Seated Good Morning
1 x 50
3 Minute Row into 3 sets: 10 Push ups 10 Strict Press w/DB's 30sec Max LU Raises (using very light weights)
5, 3, MAX @ 75, 85, 90 %
Strict - Press
@ 65, 55, 55 %
500, 750, 1000, 750, 500
3 Sets: 30 GHD Sit-ups 25 Strict HSPU 40 Alternating Pistols 10 Ring Muscle ups Rest 3 Minutes betwen sets Notes: - If you cannot/do not have access to a GHD, perform weighted AbMat sit-ups - Scale strict HSPU to kipping HSPU or Pike HSPU - If you cannot perform pistols squats, scale to assisted pistol squats or KB/DB weighted goblet squats - Scale RMU to Bar MU or strcit (banded if you cannot go at body weight) chest to bar pull-ups
3 x 20
3 x 10
DB Hamstring Curls
3 x 15
Goblet Cyclist Squat
1 x 50
DB Death March
1 x 30
3 Rounds: 1:00 Ski 30sec Dead Hang 20 Banded Pull-aparts Overhead Squats w/Empty Bar
5, 5, 5, 3, 3 @ 60, 65, 70, 75, 82 %
8 Sets: 15 Cal Bike Rest 45 Seconds 15 Cal Ski Rest 45 Seconds Notes: - Go Hard on this one, aiming for a 8-9/10 effort across all sets - Ideally done on an Assault bike, but any fan bike will do. - If you do not have a SkiErg, sub with Row.
AMRAP 2/2/2/3 15/12 Cal Row 5 Burpee Box Jump Overs 24/20" Max Clean & Jerks in Remaining Time 60/40Kg Rest 1 minute between AMRAP's Notes: - Scale weight if needed to a weight that will allow you to do a mix of touch and go reps as well as quick singles.
Narrow Grip Weighted Strict Pull-ups
3 x 8
Narrow Grip Banded Strict Pull-ups
2 x 20
Dual DB Hammer Curl
3 x 12
3 x 20
AMRAP 30: 500ml Row 3 Round of "Cindy" 1000m C2 Bike Notes: - This is not for score. Keep a good pace through out, focus on breathing and move to break a sweat. Stay in Zone 2 of your heart rate zones as much as possible, especially when on the cardio machines. Cindy = 5 Pull-ups, 10 Push-ups,15 Air Squats
3-5 Minute Bike Then 3 Rounds: 10/10 DB Death March 5 Broad Jumps 10 Good Mornings w/Empty Bar 5 Broad Jumps
5, 3, 1 @ 85, 90, 95 %
Clean & Jerk
6 x 1 @ 80 %
AMRAP 20 9 Cal Row 9 Dual KB Snatch 24's/16's Kg 15 Cal Row 15 Dual KB Snatch 21 Cal Row 21 Dual Kb Snatch ...And so on Notes: - Scale weight if needed on KB's
4 x MAX
Ring Face Pulls
4 x 8
3 x 40
3 Rounds: 1:00 Row 10 Push-ups 1:00 Ski 10/10 Russian Twist 1:00 Bike 10/10 Bulgarian Split Squat (Body weight)
EMOM 28-40 (Depending on what you have time for): Min 1: 10-12 Box Jumps 24/20" Min 2: 12-15 Toes to Bar Min 3: 5 Dball/Sandbag Cleans Min 4: 10 DB Z Press Notes: - If you do not have a Dball or Sandbag, sub with Power Cleans @ 70% - Pick your own weight for the DB's on the Z Press. Pick a weight that'll allow for all 10 reps to be done unbroken at an 8/10 effort. -
1 x 10:00
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