## CrossFit Lifted – Competitor’s Class

This will be updated every 4-6 weeks based on the length of the current cycle. Please use this as supplemental work (in addition to) to be added to your daily program. There are three sections (Strength, Conditioning, and Gymnastics).

Some of you should do strength, some of you should do conditioning, and ALL of you should do gymnastics. Some of you should do 2 of the 3, and some of you should do all 3. Please get with me and I’ll point you in the right direction.

### Comp Accessory-Strength

*4 week program:*

Monday:

Every 60-90 seconds

Back squat/Front Squat/OHS

5×2 of each at 85% (15 sets total, do in order listed above)

Complete the 5 sets of backsquats first, then take 2 minutes and start you 5 sets of front squats. Rest 2 minutes after that and complete the session with overhead squats. Up by 3% each week.

For time:

30 squat cleans (135/95)

Up by 5-10 pounds each week.

Wednesday:

5×3 HPC at 70% of your pc 1RM

5×3 HPS at 70% of your ps 1RM

Rest one minute between sets

5×1 squat CNJ at 80%

5×1 snatch at 70%

Rest 90 seconds between sets

Up 5% on all each week

Friday:

Push press

5×5 at 75%

Up 3-5% each week

3 sets of 10 BS at 65%

90 seconds rest between sets

3 sets of 7 FS at 65%

90 second rest between sets

For time:

30 push jerks (95/65)

*Should strive to cycle fast and unbroken.*

### Comp Accessory Work-Conditioning

*Monday-*

For time:

Run 1 mile

(Attempt to improve on this 3-5 seconds each week)

Once the entire group has completed their mile, rest exactly 2 minutes, then

For time:

2k row (Attempt to improve by 3-5 seconds each week)

Tuesday:

5 sets:

Sprint 200 meters

Rest 2 minutes

(Should be all out efforts each time)

5 sets:

10 calorie row sprint

Rest 2 minutes

(Rower must be set to 10, should be all out efforts each time)

Wednesday:

2 min AMRAP:

Wallballs (20/14) (ten foot line for all)

NOTE: Do as big of an unbroken set as possible. The goal should be to improve size of initial unbroken set over the course of 4 weeks, with the ultimate goal being to complete the entire two minutes with putting the ball down. Keep track of the size of your first unbroken set, as well as the amount of total wallballs completed.

Choose one comp train conditioning workout (@competitorstraining on Instagram) as a group. Workout must be at least 15 minutes long.

Friday:

25 minute AMRAP:

800m run

20 calorie assault bike

1000m row

20 UB Thrusters (75/55)

*NOTE: Thrusters MUST be performed unbroken or the set doesn’t count. You should attempt to PR this each week.*

### Comp Accessory-Gymnastics

*Monday:*

5 min butterfly pull-up practice

20 HS kick ups (hold at least one second)

25 shoulder taps (accumulate with the goal being an unbroken set of 25)

12 minute EMOM:

1) 1 legless rope climb

2) 6 UB ring dips

3) 8 UB Chest to bar pullups

If not performing a full rope climb, improve by one pull each week. Ring dips must improve by 1 rep each week. Chest to bar pullups must improve by 1-2 reps each week.

5×5 ring row

Wednesday:

10 minutes ring muscle up practice (if you already have ring muscle ups in the bag, work on getting in as many completed reps as possible in this time)

20 muscle up turn over drills (just the turnover, no dip. Done with feet on a box)

5×5 peek a boo swing

15-20 unbroken box jumping bar muscle up (should be a scaling option that allows you to cycle quickly and complete a large set unbroken/without stopping)

5 min AMRAP:

HS Walk for distance (attempt to improve by at least 10 feet each week)

3 sets:

ME UB Kipping HSPU

Rest 90 seconds

Friday:

100 hollow body bounces

2 sets:

Weighted plank hold x 45 seconds (45/25) (up by 10#s each week)

Rest 60 seconds

2 sets:

Plank hold x 45 seconds

Rest 60 seconds

3 sets:

ME dead hang Lsit

Rest 60 seconds

3 rounds for time:

*10 pullups (must be butterfly)
10 Russian KB Swings (70/53)*