Our team of professionally trained and highly qualified coaches are here to help you achieve your fitness goals through personalized programming. Decimate’s Performance program is a comprehensive and robust package for athlete’s looking to become more serious in the competitive scene of CrossFit. Although we welcome all levels, this program is geared towards an Athlete with at least 18-months in the Sport. Not only does Decimate Performance encompass the rigorous strength and conditioning methodologies of old school CrossFit, GPP programming, but we blend it with vigorous Olympic Lifting drills, USA Powerlifting strength preparation and top it off with crucial, yet necessary accessory and mobility work.
5 x 3 @ 50, 60, 65, 72, 76 %
WOD: For Time
10-20-30-20-10 Dumbbell Snatches (70/50) Box Jump Over (24/40) Overhead Squats (96/65) Master 50+ / Teen (50/35)
5 x 500
5x Rounds: 5x Double Kettlebell Hang Power Snatch (53/35) 1x Legless Rope Climb 10x GHDSU Rest 1minute Between Rounds *Looking for 2min a Round
4, 2, 1, 4, 2, 1, 4, 2, 1 @ 72, 80, 84, 72, 80, 84, 72, 80, 84 %
AMRAP 1 1x Round of: 25 Deadlift (185/125) 20 Bar Facing Burpees Then: Max Hang Squat Cleans in time Remaining Rest 3 Minutes AMRAP 5 1x Round of 20 Deadlift (185/125) 15 Bar Facing Burpees Then: Max Hang Squat Cleans in time Remaining
36x DU 12x T2B *Round = 48reps At 12minute Mark Immediately into: 100ft OH Walking Lunge (Right Hand Only) Then: 100ft OH Walking Lunge (Left Hang Only) *100ft must be done by prescribed arm only!
EMOM x6 3x Power Snatches at (76%) After Minute Six EMOM x4 2x Squat Snatches (80%) *Set for EMOM 10 and have weights ready for your 80% Squat Snatches. *Input your weight for your 80% Squat Snatch completed.
WOD: For Time
25 Calorie Row 20-18-16-14 Push Jerk (135/95) 25ft Handstand Walk (5x Wall Walks) *Push Jerk, barbell starts on the ground
EMOM 12 Min 1 - 20x Medicine Ball Clean (20/14) Min 2 - 20x Russian KB Swing (53/35) Min 3 - 15x Double Dumbbell Front Squat (50/35) Min 4 - Rest *Try to hit those 15x Dumbbell FS Unbroken! *After minute four, Repeat sequence (min 5 = min 1, etc., etc.)
Clean Grip Deadlift
5 x 5 @ 60, 68, 72, 72, 76 %
WOD: For Time
800m Run 25 Pull Up 15 Power Snatch (96/65) 15 C2B 12 Power Snatch (115/85) 25 Pull Up 9 Power Snatch (135/105) 15 C2B 6 Power Snatch (155/115) 800m Run *Can Row or Ski Erg 1,000m instead of run...
150/120 Cal Assault Bike Every 3minutes 10 Wall Balls (20/14)
10-Minutes to Establish your Heaviest Complex of: 1x Squat Clean 1x Hang (above knee) Squat Clean 1x Front Squat *Must not Drop Barbell, unbroken complex. Prescribed Attempts to try within 10-min cap (65-70-74-78-83%)
AMRAP 10 12 Cal Assault Bike 6x HSPU 3x Thruster (135/85) *Can mod HSPU to 6x DB Push Press (50/35)
EMOM x18 Min 1 - 10 Box Jumps (24/20) Min 2 - 3 RMU Min 3 - 15 American KB Swing (53/35) Min 4 - 3 BMU *RMU Mod - 6x Ring Row + 3x Dips *BMU Mod - (Use Box (24"/30") 3x Elevated Bar MU https://youtu.be/0dBgC5JrO8M (Skip to 3min in)
Having almost 10-years of programming, Alex continues to send athletes to well know venues like the Granite Games, Wodapalooza, etc. He had 10x Quarterfinalist and just sent 1-Athlete to the 2021 CrossFit Games in Madison! Alex has a gymnastics heavy methodology of programming but understands how to complement each movement to maximize output and performance. Alex has his CF-L3 (CCFT) Trainer.
Coach Sal came to Team Decimate with an extensive background in Olympic Lifting both as an athlete and coach. He’s been competing for nearly a decade. Incorporating his Olympic Lifting knowledge, Sal is our head remote programmer and coach. Qualifications: ~USAW Level 2 ~CF-L1 Trainer ~CF Weightlifting
Decimate Nutrition is ran by Silvie who has over 10-years of experience as both an athlete and a coach. She specializes with nutrition and custom tailors each athlete's MACROs and caloric intake to ensure that they can perform while still hitting their weight goals. This is NOT a cookie cutter template, we understand every athlete is DIFFERENT! In addition, has their Precision Nutrition Level 1.
Stop with the fad diets and free PDF programs. We have measurable, repeatable results for those truly wanting change. Our program works and it continues to improve year after year. We have the programming, we have the coaches and we have the nutritionists.Start My 7-Day Free Trial
Decimate Athlete (1-Year into CrossFit)Verified Athlete
"As a Beginner/New Athlete who never was into competitive Sports until now. This program is easy to follow with clear instructions and helpful videos and prepared me to compete in my First Ever CrossFit open."
30th in the World CrossFit (35-39)Verified Athlete
"I've tried a lot of programs but this one has everything necessary to succeed as a competitive athlete. Strength, Conditioning, Gymnastics; it really is the full package."
Decimate Athlete (Competitive Athlete)Verified Athlete
"If you don't sacrifice for what you want then what you want becomes the sacrifice"
2021 CrossFit Games AthleteVerified Athlete
"Glad to be apart of the CrossFit Decimate Performance Training Team. Great coaches, great programming and great athletes."
When you join a team you’re getting more than programming, you’re joining an online community.