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 Row 5 Muscle Snatch (Empty Bar) 5 Behind the Neck Snatch Grip Press 5 Overhead Squats 5 Sotts Press
60, 62, 65, 67, 70
Power Snatch Ladder
10, 8, 6, 4, 2
6 x 3 @ 55 %
6 x 6
Complete for time/consistency: 5-4-3-2-1 Bar Muscle ups Bar facing burpees Rest 2 minutes 5-4-3-2-1 Power snatch 40/30Kg Bar facing burpees Rest 2 minutes 5-4-3-2-1 Bar Muscle ups Bar facing burpees Rest 2 minutes 5-4-3-2-1 Power snatch 40/30Kg Bar facing burpees Notes: - The idea here is that you are consistent with your pacing/effort across the 4 parts of the workout. Do not go out unbroken on set 1 if you know you will not be able to maintain that later. Think about smart and quick breaks to keep a consistent pace.
DB Seal Rows
3 Rounds 1:00 Bike/Ski 5 Muscle Cleans (Empty Bar) 5 Front Squats w/2sec Pause at Bottom 5 Strict Press 5 Clusters (squat clean into thruster)
Clean & Jerk Complex
5 x 1.3.1 @ 60, 63, 65, 67, 70 %
Gymnastics Conditioning A
A1: AMRAP 5 - For Quality 1 Legless Rope Climb 10 Strict HSPU Rest 2:00 A2: AMRAP 5 3 Strict Weighted Pull-ups 20/10Kg 5 Strict Weighted Ring Dips Notes: - Use a DB for the weighted Pull-ups + ring dips. - Scale weight if needed to maintain quality throughout.
Gymnastics Conditioning B
B1: Strict Deficit HSPU 2-3 reps every 30sec x 10 sets B2: Kipping Deficit HSPU 4-5 reps every 30sec x 10 sets Use the same deficit that you used for the strict reps. B3: Skin the Cat 4 Sets x 3 reps for max range of motion and quality
5 Rounds for Time: 20 Cal Row 10 Clean & Jerks 60/40Kg 5 Ring Muscle-ups Notes: - Scale wieght on C&J if needed. - Sub RMU with BMU or 7 Chest to Bar Pull-ups
Accessory - Midline Stablity/Rotation
Superset x3: Palof hold x 60sec (30/30sec each side) Kneeling landmine rotations x 20 (10/10 reps each side) Plank Twists x 20
EMOM x 30 minutes Min 1: Row Min 2: Ski Min 3: Bike Notes: Pick a calorie number that you can maintain on each machine. You should be working at 70-7-80% effort and completing the calories in around 45-50 seconds per round.
3 Rounds: 1:00 Row 10 Good Mornings (Empty Bar) 10/10 Walking Barbell Lunges
9 x 5 @ 70, 70, 70, 75, 75, 75, 80, 80, 80 %
AMRAP 10: 15m Sled Push @ +- 70-80% of Body Weight 1 Sandbag/D-Ball Clean1 150/100Lbs (70/45Kg) 15m Sled Push 2 Sandbag/D-Ball Cleans 15m Sled Push 3 Sandbag/D-Ball Cleans ….And so on Rest 5:00 Then, 3 Rounds for Time: 50 Wallballs 10/7.5Kg 35/25 Cal Ski Erg 50m Sandbag/Dball Bearhug Carry
DB Romanian Deadlift
Seated Good Morning
40 Minute C2 Bike Staying Zone 2 of your max heart rate. Every 5:00, perform: 2 Rounds of Strict Cindy
2 Rounds: 1:00 Bike 10 Kang Squats - Empty Bar 1:00 Row/Ski 10 Front Squats - Empty Bar
6 x 1 @ 70 %
6 x 3
21-18-15-12: Row Calories Bike Calories 30 DB Burpee Box Step-Overs 22.5's/15's Kg 12-15-18-21: Row Calories Bike Calories
Sandbag Bear Hug Hold
3 x 1:00
3 x 20
Alternating Emom x 30-45 minutes 1: 40sec Row/ski 2: 30sec DB Box Step Ups - Pick your own weight 3: 40sec Bike (Any) 4: 30sec Push-ups 5: Rest
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