This program is for the athlete who wants to compete at a moderate/intermediate level. We run this in our box for the members who has longer experience and hunger to compete but do not have 3-5 hours every day for training. We aim to hit the right stuff instead of everything. We take the best from our long experience in training people to succeed in crossfit as a sport and stay injury free along the way. The program is periodized to have you in great shape for the "Open" and maybe one more competition each year. We run 6 days on, 1 day off. Wednesdays are for active recovery and Sundays for rest. Most Saturdays have a competition feeling to them.
This will keep you at a competitive level for intermediate level or prepare you for the next level.
A. E2M X 8 sets @85% effort 3 Snatch + 1 OHS @32X1 ___A. So start at a medium weight. The snatches should be touch and go. And a slow tempo overhead squat as a last rep. Make sure all reps look and feel good. Take your time each set. Drive with legs, keep barbell close. Have patience in the pull.
B. E3M X 4 Sets @85% effort 4 Low hang Snatch pulls (pause 2s in low hang each rep. Medium - heavy weight) 4-5 High box jumps (Land above 90°) ___B. Move the barbell close and focus on perfect positions and extend at the hips. Use full body and make each jump powerful.
C. E2:30M X 6 sets @60-70% of 1RM Set 1-2: 3 Back squats @32X1 Set 3-4: 4 Back squats "one and a half" Set 5-6: 5 Back squats ___C. The goal here is to get more comfortable with moving weights around 80% of 1RM. Move straight down and up. Focus on balance and positions. Follow the right tempo on the first 2 sets. On sets 3-4 you go all the way down, half way up and down and up again. So practice to move from the bottom position twice on each rep.
D. Alt. 30s on/30s off x 12 sets @85-90% effort D1. Strict pull-ups D2. Paralette Push-ups D3. Hollow hold ___D. Do as many reps as possible within 30s. Rest 30s and move on to next movement. Keep shoulders down and back in the pull-ups. Extra depth in the push-ups. Lift up upperbody and legs from floor.
A. E2M X 8 sets @85% effort 2 Touch and go Squat cleans 2 split jerks __Start @50-55% and add during set ___A. Tight lifting, keep barbell close and stay on full foot up until vertical torso. Land in a squat and stand up. Do 2 reps without letting go of the barbell. Re-grip at shoulders after the last rep. Calm dip and drive hard to create some height on the barbell when moving under. Land with balance in the jerk and step in. Take it down smooth between reps. The goal is to do the last sets @80+% of 1RM
B. E4M X 4 sets @85% effort 10 Hang power cleans @ 60/40kg 15 Toes to bar 10 Deadlifts (touch and go) @ ca. 60% of 1RM 3-8 Bar M-U ___B. Work from above knees to shoulders. Use legs to drive up and guide with arms. Use full range in the kip. Try to relax in the front part of the kip. Perfect position through spine. No need to go much heavier than 60%. Have patience in the pull, make sure to have enough height before you pull/move over.
C. 5 min on/3 min off X 3 sets @85% effort 30/25 cal. Echo bike 100 D-U 30/25 cal. Row (damper @10) _Rem. time: Target burpees ___C. Don't go crazy in the start. Use a lot of upper body. Jump with relaxed arms and hands a bit in front of body. Push hard with legs and finish with arms. Use a target 10cm above reach.
D. E3M X 4 sets @85% effort 40m Farmer's walk (medium - heavy weight) 20 V-ups ___D. Grab a couple of heavy KBs. Walk nice and slow. Always proud and happy. Move upper and lower body at the same time, meet feet against hands in the top.
Competiton active recovery
45-90 min zone 2 running.
A. EMOM X 15 sets @85% effort 1 Power Snatch (1s paus in catch) 1 Snatch ___A. Solid start position. Drive with legs up to full extension. Pull and land in a power position. Pause 1 s in catch before you stand up. Take the barbell down and perform a full snatch. Find balance in bottom before you stand up. Keep barbell close on all lifts. Focus on legs and try to stay relaxed in arms up to full extension.
B. EMOM X 15 sets @85% effort 1 Power clean 1 Push press from catching position 1 Push jerk ___B. Stay on full foot up until vertical torso. Extend and pull. Meet the barbell in a power position. Push press directly from catch position. Take down to shoulder and do a push jerk. Drive with legs, push against barbell and move under.
C. E3M X 5 sets @50-60% of 1RM 10 Front squats @2020 ___C. The goal here is to get more comfortable with moving weights around 80% of 1RM. Move straight down and up. Focus on balance and positions.
D. Alt. E2M X 9 sets @85-90% effort D1. 20 Lateral burpees D2. 22/17 cal. Echo bike D3. 22/17 cal. Row (damper @<4, with straps) ___D. Fast and relaxed burpees. Jump over a barbell or paralette. Two foot take of. Use full body on the bike. Try to use good technique and be efficient on the rower.
A. For time @85-90% effort,
50 Box jumps (75/60cm) - Partner stands in bear hug hold during rest(70/50kg) 75 Axle bar front rack Rev lunges (bar + 40/30kg) - Partner hangs in bar during rest 100 Dips (strict) - Partner stands in HS hold during rest 75 Axle bar Thrusters (same weight) - Partner in hollow hold during rest 50 Burpee Box jumps (75/60cm) - Partner stands in bear hug hold during rest(70/50kg) ___A. This one will be tough! Make sure to change in pair often and before you burn out. Use full body in the jump, extend knees and hips on the top. Hug the atlas ball in front of body. Clean up the axle bar to shoulders and do reverse lunges. Partner in top of chin-up position during rest. Chin above bar. Full depth in dips. Use bands if you can´t do more than 4-5 reps per set. Partner in HS hold against wall. Same weight on axle bar. Full squat and lock out in top. Partner in hollow hold. Finish with burpee box jumps. Chest and thighs against floor. Extend knees and hips on box.
B. For time and synch @85% effort
30 Double DB shoulder to overhead (18-22/12-15kg) 30 Double DB deadlift 30 Toes to bar 30 Single DB overhead squats (18-22/12-15kg) __Rest 3 min and repeat ___B. Do everything in synch. Synch STOH in top position. Deadlifts in bottom and top position. Touch bar at the same time on TTB. Synch in bottom and top in OHS.
C. 3-4 Rounds for quality @80% effort
10/10 Single KB romanian deadlift (medium weight) 30 V-ups (unbroken) ___C. https://www.youtube.com/watch?v=Zfr6wizR8rs Move upper and lower body at sthe same time. Only butt remains at floor in the top.
A. 1min on/1min off X 6 sets @85-90% effort
Set 1-2: Power Snatch @43/29kg Set 3-4: Power Snatch @52/35kg Set 5-6: Power Snatch @61/43kg ___A. So you work for 1 min and do as many power snatch as possible. Rest 1 min and go again. After two sets you increase weight. 6 sets total. Work hard and smart. Break sets before your grip burns out. Use good form and technique from start.
B. E90s X 8 sets @85% effort
1 Power clean 1 Hang squat clean 1 Front squat ___B. Keep barbell close, drive hard with legs and let them finish the work before you start pulling with arms. One rep from ground, one from hanging and one squat.
C. E2:30M X 6 sets @85% effort
3 Push press (@70-90% of 1RM) ___C. Make sure barbell rests on shoulders and you finish work with legs before you press/guide to overhead.
D. For time and quality @85-90% effort
21-18-15-12-9-6-3 reps of: - Bar facing burpees - Hang power cleans (61/43kg) - Kipping pull-ups (not butterfly) ___D. Chest and legs against floor in the bottom position and both feet in the air at some time when moving over the barbell. NO step-overs. From above knees to front rack in the top. Knees, hips extended and elbows in front of barbell. Regular kipping pull-ups. Lets see if you can handle bigger sets and stay in a good position.
Programming Nordic Competition since 2018. Has been training and competing in crossfit since 2014. Regionals, games and so on. Loves hard work, long distances and heavy weights. Is known to "walk the talk" and do most of the programmed workouts on his own to make sure they are hitting where they should.
You don´t need 3-4H of training each day. This 90min program will get you more than ready to compete at a semi-high level. You can still enjoy life and stay at a high level of fitness.Start My 7-Day Free Trial
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