Competitor Class
Written by: Coach Slater
In a recent post, I told you about Additional Work that was available for you to perform during Open Gym. The response has been so good, that we’ve decided to *try* to restart our old Competitor Class. As you hopefully know, the Barbell Class takes place Monday, Wednesday, Friday at 4:30pm and is a great way to get stronger. If you’re looking for a “next step” beyond regular classes, we recommend starting there first. Getting stronger will always give you the most bang-for-your-buck when it comes to your fitness goals. So, those looking to participate in this redesigned Competitor Class should already be strong, confident in the major movements we see in class each week, and competing in local/regional competitions at least twice a year.
This new class will complement our class programming by adding an additional conditioning piece and/or strength element. We’ll allow people to scale the reps occasionally. That’s to be expected. But, if you have to scale the weight or movements frequently in this class, then it might not be for you, yet. If you’re on the fence, ask, and I’ll do my best to guide you toward the right decision for you based on your goals and where you’re at with your current fitness level.
This class will be overseen by Coach Evan on Monday, Tuesday, Wednesday, and Friday at 5:30pm. It’s set at 5:30pm so people who attend 4:30pm class can hit this additional work afterwards. Or, people can hit it at 5:30pm, then stick around for the class at 6:30pm. What you CANNOT do is attend this 5:30pm class and skip both the 4:30pm and the 6:30pm. This is not an either/or situation. This class is designed as an addition to our current class programming.
Below, I’ll show you what a typical week looks like, by looking back at what last week would have involved. If you have any questions/concerns, shoot me a message or ask me in the gym. I’m happy to help.
Monday
CrossFit Class
Sport:
E2M16M
1 Squat Clean & Jerk @ 80-90%
+
AMRAP 14
5 Push Jerks – S: 155/105
10 Cals on Rower/Bike or Run 100m
S: 20 Wallballs
-then-
Competitor Class
Suicide Shuttle Sprint (300yds total per suicide) x 4
0yd-10yd-0yd
0yd-20yd-0yd
0yd-30yd-0yd
0yd-40yd-0yd
0yd-50yd-0yd
Straight into 40 Push Ups
Rest 3:00
+
Pause OHS – 3, 3, 3, 2, 2, 1
Tuesday
CrossFit Class
E3M12M
4 Push Press @ 80-85%
+
15, 12, 9, 6, 3
Burpee to 6″ Target
AKBS – S: 70/53
C2B Pullups
-then-
Competitor Class
OTM for 10min
20 Weighted Situps
10 Deadlifts
*Alternate Movements
+
5 Rounds
Bike 30/15 Cals
7 Muscle Ups
Rest 3min
Wednesday
CrossFit Class
OTM for 18min
Power Snatch – 6 x 2 – AHAP
Snatch High Pull – 6 x 2 @ ~100% of 1RM
Snatch Deadlift – 6 x 2 @ ~125% of 1RM
+
6 Rounds
15/12 Cal Row or 18/14 Cal Bike
9 Front Squats – S: 135/95
S: 30 Double Unders
-then-
Competitor Class
E2M16M
3 x 2sec Pause Back Squat @ 60%
+
10 Minute Steady State Forward Facing Sled Pull
Friday
CrossFit Class
10min to find heavy single Back Squat close to 90%
-then-
E2M10M
3 Back Squat @ 80%
+
9, 6, 3
Power Clean – S: 185/115
S: Ring or Bar MU
-then-
Competitor Class
3 Rounds
AMRAP 3
3, 3, 6, 6, 9, 9, etc…
Back Squat – S: 115/85
C2B Pullups
Rest 2min
+
5 Rounds
1min Max Stone Over Shoulder
Rest 3min