1. Comp-WOD is  Accessory  (additional) work designed exclusively for those Athletes that have spoken to a Head Coach, and have demonstrated the desire to pursue CrossFit competitively. Many of our CrossFit attendees choose to workout,  FEW choose to “Train”. There is a difference.  The accessory workouts and movements are programmed in consideration of the daily programmed community workouts of the day, in an effort to make you ready for any CrossFit event. If competing for a “Specific” event, upon knowledge of the particular specific demands, we will then “Customize” your Training requirements respectively. Communication with your Coach, will ensure the most effective, safe and progressive program to prepare you for your competition. 
  2. These are NOT replacement workouts, and should not be done as a preference to the daily WOD programming. Each Athlete that has shown a desire to compete in the sport of CrossFit will be given special requirements that may also be in addition to the pre-programmed accessory workouts. Open gym times are posted on the schedule page and are perfect times to get in accessory workouts.

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Below is a series of example “accessory” work that was programmed in direct consideration of the regular daily group Workouts (WOD) of that specific day.

For your Custom “Specific” accessory work, you will need to express to a Coach your intent and reasoning, at which point you will be assigned specific work demands daily to support your goal. 


MONDAY 

Back Squat (5×5) 

2-Ring Muscle-Up  E2MO2M = 12 Min 

Standing, Single Arm, Dumbell, Strict Shoulder Press (5×5) 

Met-Con 

  • 20-Wall Ball Shots (Unbroken)
  • 40-Double-Unders 

3 Rounds 

****⇒ Scored on Rest time between elements 


 

WEDNESDAY

Front Squat  (7×5) 

5-5-5-5-5-5-5

1-Split Jerk,  Build AHAP ,  From Blocks

 

Met-Con

5- HSPU / 2″/4″ Deficit 

3-Box-Hop / 30″/34″ 

1-Peg Board Ascent…..  (I didn’t install them just for looks) 

AMRAP – 15 Min 


 

TUESDAY

2-Bar Muscle-Up  ,  EMOM = 10:00

5-Sets of, Max Reps Ring Dip

 

Met-Con

200M Hex-Bar  Farmers Carry (AHAP)

400M Run

3RFT


MONDAY 

Back Squat  9×7

7-7-7-7-7-7-7

 

Met-Con

OverHead Squat  95/65

Bar facing, Burpee over

21/15/9  RFT


 

FRIDAY 

5-Sets of , STRICT-  Max Handstand Push-Ups

5-Sets of, Max reps- Toes to Bar

5×5- Seated Strict Barbell Press

 

MET-CON

  • Bike Calories
  • Dumbell Squat Cleans  (Heavy as Possible) 

21/15/9  RFT

After every round  –  1- Ring Muscle-Up ( As soon as possible-Under extreme fatigue) 


THURSDAY

REST


WEDNESDAY

5×3 OverHead Squat (AHAP)

3-3-3-3-3

5 Sets of, 20yd – Over Head Dumbells,  Walking Lunges (AHAP)


MONDAY

Clean and Jerk

Take your time and Build to AHAP,   (possibly PR attempt)

1-Rep @ 90% of just established max  EMOM = 10 Min

 

Met-Con

10-Yd Hand Stand Walk

Max Unbroken -Toes 2 Bar (upon Breaking, move on!) 

10-Row Calories

10-Rounds NFT


 

 

 

 

 

 

 

 

FRIDAY

1-Squat Clean,  1-Hang Squat Clean

EMOM – 20:00 Min

Met-Con

  • 10-GHD Sit-Up
  • 200M, Overhead Plate Run  45/25
  • 3-Bar Muscle-Up

15 Min AMRAP


THURSDAY

Build AHAP Squat Snatch

1-Squat Snatch EMOM 20:00 Min

Building across

then, 

Even: ?-Rind DIps

Odd: 1-Rope Ascent

20:00 Min

Met-Con 

Bike Calories

Burpees

21/15/9 RFT


 

TUESDAY 

Drop Snatch  (5×1)

1-1-1-1-1

Snatch Balance (5×1)

1-1-1-1-1

Overhead squats @ 80%,  with a bottom pause (5×1)

1-1-1-1-1

 

 Row Calories 

Burpee over Rower 

21/15/9  RFT 


 

MONDAY 

10-Alternating Dumbell Squat Snatch E2MO2M,  16:00 Min

 

10 Tire Flips

400M Sled Drag

200M Farmers Walk

3RNFT


 

FRIDAY

 

 

TUESDAY 

Strict Press – 5×3

Push-Press – 5×2

Split-Jerk – 5×1

Seated Dumbbell presses 5×10

10yd Handstand walks  5x

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MONDAY 

Even Min:  10-Alternating Pistol Squats

Odd  Min:  Max Reps Ring Dips

20:00 Min

 

Met-Con

400M  Sprint  (Time Trial) ..(End of Building and back) 

Rest 2:00 Min 

400M  Sprints (Try to Maintain within 5-7  Seconds of Time Trial)

2:00 Min Rest 

 

5 Rounds

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THURSDAY

1- Muscle Up,  EMOM = 10 Min

10- GHD Sit-Up ,  EMOM = 10 Min

3-5  Strict Pull-Up , EMOM = Min  (use mini band if needed)

 

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WEDNESDAY

10- Strict single arm dumbell press (each arm)

4 Sets  AHAP 

10-  High Box Step-Ups , Holding Dumbells AHAP (each leg)

4 Sets  AHAP 

5 Sets of Max reps,  Strict HSPU 

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TUESDAY 

Dynamic Stretching 

60:00 min

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MONDAY 9/18/17

Back Squats (High Bar)

5×5

 

400M Row

10-Alternating Dumbell Squat Snatch

10-Ring Dip

10-Toe 2 Bar

4RFT

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FRIDAY  9/15/17

Even Min;

Even Min:  30 sec , Parellette  L- Sits (use yellow parallel bars) 

Odd Min:  30 sec ,  False Grip Ring Hangs 

16:00 Min Alternating

Met-Con

20 Yd Handstand walk

2- Rope ascent

5 RFT

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THURSDAY 9/14/17

 Monostructural element of choice, Maintain aerobic Heart rate at approximately 80% of Max for 1/2 hr to 45 Min

Swim

Bike

Run 

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WEDNESDAY 9/13/17

1-Hang Squat Clean,  EMOM = 15 (Or Out of Blocks with barbell positioned above knee)

  • Pause in the Bottom receiving position.
  • Notice elbow placement in “catch”

If you have to “ride the weight down” to complete the bottom of the squat “catch” position, this drill is important for fixing this. 

If you have to Fix The elbow position after you receive the barbell, this drill is important for fixing this. 

 

Met-Con

10-Ring Push-Up

10-Alternating Pistol Squats

10-GHD Sit-Up

1-Squat Clean (AHAP)

5 Rounds  NFT

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TUESDAY 9/12/17

10:00 Min – Practice Triple Unders

10 Min EMOM = 1- Ring Muscle-Up 

 

Met-Con

Calories AD

H.S.P.U. 

21/15/9 

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MONDAY 9/11/17

OVERHEAD SQUAT (5X3)

3-3-3-3-3

 

Even Min: 30 Sec, Max Ring dip

Odd Min:  30 Sec, Max Strict Pull-Up 

20:00 Min Alternating 

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THURSDAY 9/7/17

0:00: 10- GHD SIT-UP

1:00:  1 -ROPE ASCENT 

2:00  1  -SAND BAG SQUAT CLEAN 

 

36 MIN   (12 ROUNDS) 

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WEDNESDAY  9/6/17

Even:  ? Chin-Ups (Strict)

Odd:  ? Ring Dips

20:00 Min

 

Met-Con

10Yd Handstand Walk

10-Alt, Pistol squats

1-Muscle-Up (ring or Bar)

20:00  AMRAP

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TUESDAY 9/5/17

Front Squats (7×3)

3-3-3-3-3

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THURSDAY 8/31/17

No Accessory work today 

  • Go for an easy run
  • Aerobic,  Pace 1/2 hour row
  • Spend 1 hour stretching and rolling 
  • or just simply do nothing

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Wednesday 8/30/17

  • Even Min: 30-Sec Alternating Pistol Squats
  • Odd Min: 30-Sec Ring Rows, Holding False Grip (challenging angle)

20 Min 

Met-Con

  • 30-Push-Up
  • 1-Peg Board Ascent ( best attempt )

3 Rounds

Tuesday 8/29/17

5×1 – Drop Snatch Balance, No Dip and Drive

5×1 – Drop Snatch Balance, With Dip and Drive

5×1 – Over Head Squats

Met-Con

1-Turkish Get-Up (rt arm) to 10yd  Over Head Walking Lunge 

1-Turkish Get-Up (lft arm) 10 10yd Over Head Walking Lunge

1-Muscle-Up

10-Rounds

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MONDAY 8/28/17

  • Even Min: 30 Sec GHD Sit-Up
  • Odd Min:  3 Man Makers (heavy dumbells) 

16 Min

Met-Con

  • 5 Squat Snatch (choose a weight that challenges you to TnG, without breaking)
  • 3 Strict HSPU 
  • 50 Double Unders 

4 Rounds

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FRIDAY  8/25/17

Build AHAP,  Squat Snatch From Blocks Then find a “tempo” weight and with a Pause in the Catch position, hit 

  • 1-Rep EMOM  for 10:00 Min. 

Ring Dips -Establish AMAP (as many as possible)  reps

  • EMOM for 10:00 Min  

Muscle-Up Through Transition (no dip) AMAP…..If you worked Rings Monday, use The Bar today or vice versa 

  • EMOM 10 Min 

 

  • 21/15/9  Calories For Time (Go HARD…SPRINT!) 
  • Bike 
  • Row

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THURSDAY  8/24/17 

  • Run  5k
  • 100-GHD Sit-Ups (broken up however necessary)

 

  • 21/15/9  Calories For Time (Go HARD…SPRINT!) 
  • Bike 
  • Row

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WEDNESDAY 8/23/17

  • Even Min: 10 yd Hand Stand Walk (30 sec attempts) 
  • Odd Min:  30 Sec – Hollow Rock 

20:00 Min 

 

Met-Con:

  • 30 Calories Bike
  • 100M Sled Push
  • 10- Sand Bag Over The Shoulder Clean

4 RFT

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TUESDAY 8/22/17

  • 3-5 Pull-Up/  EMOM  10 Min

(Choose between , working on Butterfly Pull-Up cycling efficiency or Chest 2 Bar Butterfly cycling efficiency )

  • 10- Barbell Shrugs     5x

 

Met-Con

  • 15- KB Swings
  • 15-Wall Ball Shot 
  • 15-Push-Up 

5 Rounds   **** Scoring is based on time completed and completing all the repetitions without penalty..

  1.                      ****Every ” Break while performing an element deducts 10 Reps****
  2.                     ****Breaking as long as needed between each element is allowed ****
  3.                     *** IE..IF you have to break up your Push-Ups, deduct 10 Points each time from a perfect score of 225****

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MONDAY 8/21/17

Even Min:  12 Alternating Pistol Squats

Odd Min :  1-3 Muscle-Up (Ring or Bar)

20:00 Min

 

10:00 Min – Practice Triple Unders

 

Met-Con:

10-Alternating Dumbell Squat Snatch

10-Dumbell Burpee

10-Toes Through Rings

50-Double-Unders

 

5 Rounds