Deka Comp - Elite
DEKA Comp
Functional FitnessDeka Comp Elite is for Elite level CrossFit Competitiors.
Train Hard & Smart with this programming designed to have you perform at your best regardless of the competition.
This program has been proven by some of the best athletes in our sport: Patrick Vellner, Ellie Turner and others.
Train 5 days/week with 1 active recovery day.
2-4 double session/week
We use a 80/20 or 50/50 approach meaning throughout the year your volume and intensity will differ but there will always be a contrast.
80/20 means 80% (roughly) of your training will be done at low intensity but high volume and 20% will be done at high intensity low volume. Example: Monday, LI/HV: 2 training sessions, one of 3-4 hours the next of 1-2 hours. Tuesday, HI/LV: 1 training session, 3 hours (sometimes a secon of 30-60 minutes)
50/50 Means you're getting close to a peak in the cycle.
Prep
A
Warm up - Ring muscle up
1. 5 minutes Row or Ski erg 2. 2 sets 6 Ring face pulls 6 Low ring transitions 6 Jumping ring dip 3. Snap Back pull swing on rings 2 x 5
B
Strict Ring Muscle up
3 x 1
Strict JT
C
21-15-9 reps of: Strict Handstand push-ups Strict Ring dips Strict Push-ups If you have a weight vest, wear it!
Accessory
D
4 sets Max reps Feet elevated ring rows (neutral grip)* 25' Seated sled pull, hand over hand Rest 2 minutes * The rings should be roughly at the same height of the top of the box
Metcon
E
E4MOM x 5 3 Deadlifts @ 75-80% (dead stop) 25' front rack lunges @ 225/155 10 high box jumps @ no rebound each set should be done with aggressive intent
Conditioning
F
5 sets 1:30 minutes @ RPE 9/10 on assault bike 400m run @ RPE 9/10 Go hard but be smart. Try to keep each round close but I'm expecting you to slow a bit.
G
GHD Sit-Up
8 x 20
Warm up
A
EMOM 20 1- Row 16/13 Cal 2- 15 wallballs 20/14 3- 50 DU 4- 20 KBS @ 24/16
Snatch Technical
B
Technical primer 5 sets 2 Snatch lift offs (pause 3 seconds @ lift off position) 1 power snatch (pause 3 seconds in receiving position) 2 Hang squat snatch (pause 2 second in hang @ above the knees roughly mid thigh) In the lift off, focus on keeping your hips low and feeling pressure in your feet, your arms relaxed and your upper back engaged. The lift off should have the plates lifting off about 2-3 inches. In the hang snatch, Focus on driving through the legs like a push press. I want your upper body to be more vertical, let your knees bend forwards to stay upright.
C
Snatch
6 x 2 @ 80 %
D
Back Squat
4 x 15 @ 72 %
Accessory
E
5 sets 4/4 unilateral hip thrusts @ weighted AHAP 8 Banded jumping air squats @ as high as possible Rest as needed
Metcon
F
21-15-9 Bar muscle ups DB Thrusters @ 2 x 70/50lbs Break this up to try to make it to the set of 9 unbroken.
Metcon
G
30-20-10 Cal ski erg Deficit kipping HSPU @ 5/3"
Core
H
Medball GHD situps 10 x 10 reps @ 14/10lbs Rest as needed
Conditoning
A
5 sets, for quality Bike 5 minutes @ 10 damper 15 Clean and jerks @ 185/135 Bike 5 minutes @ 2 damper, ROM 85+ 15 D-ball ground to over the wall + hop over wall Rest 2 minutes After 3 rounds, rest 5 minutes
Accessory
B
5 sets 12 Prone DB seal rows 12 Tall kneeling straight arm band lat pull down 6 Tall kneeling band angels
C
GHD Hip Extension
3 x 20
A
Running Intervals
10:00, 5:00
B1
Running Intervals
4 x 1:00 @ 6, 7, 9, 4
B2
Running Intervals
4 x 1:00 @ 6, 7, 9, 4
B3
Running Intervals
4 x 1:00 @ 6, 7, 9, 4
B4
Running Intervals
4 x 1:00 @ 6, 7, 9, 4
C
Running Intervals
1 x 15:00
Warm up
A
EMOM 12 minutes Odd- Row 18/15 Cals Even- 10 GHD situps + 10 Banded Russian KBS Then 3 sets 6/6 Bulgarian split squats @ front rack 6 Split stance strict press
B
Clean & Jerk
5 x 6
C
Clean & Jerk
6 x 3 @ 85 %
D
Front Squat
10 x 2
Accessory
E
Clean pull against pins + 3 sets 10 seconds pulling against pins @ lift off position (lower than in the video) 2 Clean pulls @ 85% of best C&J Rest as needed It is very important that you pull against pins with as much knee flexion as you can (AVOID HINGE/DEADLIFT POSITION)
Metcon
F
Weighted Hellen 3 rounds for time Run 800m 21 KBS @ 32/24 KG 12 C2B pull ups With a weighted vest 20/14 lbs
Metcon
G
Recovery echo bike THE SECOND you are done with your workout, hop on the bike for 5 minutes first 2 minutes @ RPE 7/10 Last 3 minutes, slowly decrease Straight into part H
Conditioning
H
Jackie
For Time: 1000 meter row 50 Thrusters 45/35# 30 Pull-ups
I
Echo Bike
1 x 10:00
Core
J
3 sets 8/8 pallof press @ hard
Warm up
A
EMOM 20 1- Run 45 seconds (assault runner) 2- 15 Wallballs @ 20/14 3- Bike 45 seconds (erg) 4- 10-15 slam balls @ 30/20 lbs Then BMU Practice 5 x 1+1 Jumping into glide swing + Jumping into hip to bar
Pull push
B
3 sets Row 8 strokes @ 10 damper as hard as possible (exclude strokes to get the wheel turning) rest 15 seconds 10 weighted box jumps @ 35/25lbs in each hand (or so) @ SAFE HEIGHT Rest 15 seconds 5 BMU in singles rest 2 minutes I want the most force production for each rep in this piece.
C
Back Squat
3 x 5 @ 80 %
Accessory
D
5 sets 15 seconds Max reps Band face pulls @ moderate band 25' double KB overhead lunges @ 32/24kg Rest 3 minutes
Metcon
E
8 rounds, rest 30 seconds between each round 200m run 1 snatch @ 70-75%
Conditioning
F
6 rounds, rest 1 minute between rounds Ski 20/16 cals 15 TTB AFAT
Core
G
3 sets 10 landmine twists 30 seconds tall kneeling bearhug hold @ heavy rest as needed
Post chain
H
Reverse hypers 2 x 20
Michele Letendre
- 6 x CrossFit Games competitor (2011-2016) - Coach to Multiple Podium and Game Athletes (2017- today) - Creator and Co-Owner Deka Comp - Head Coach Deka Comp
Patrick Vellner
6 x CrossFit Games Competitor
Verified Athlete"Lean in"
Ellie Turner
1 x Sanctional 1 x CrossFit Games
Verified Athlete"This too shall pass"
Freya Moosbrugger
1 x Semi Final athlete 1 x WZA Athlete
Verified Athlete"The best training on the planet. Period."
When you join a team you’re getting more than programming, you’re joining an online community.
Deka Comp - Elite
Deka Comp - Elite
Deka Comp - Elite
