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You’ve probably noticed the “Competitor” training that we post in addition to the regular class wods at CFS. I thought I would share a little insight into the “Competitor Program” and how to use it to maximize your gains.
The “Competitor Program” is for those athletes competing in the sport of CrossFit, attending local competitions and looking to qualify for Regionals and ultimately The Games.
It is a periodized approach to CrossFit. With cycles focusing on Strength, Olympic Lifting, work capacity, finding and fixing weaknesses, and finally peaking for competition.
Stick to the program. If the day calls for 5 single snatches at 90%, don’t try to hit a PR because you are feeling strong. Similarly, don’t do lots of “extra work” – some weeks are programmed for lighter volume, some heavier.
Many days will have double or even triple sessions. If you can, space out these training sessions out as much as possible within the same day.
If you miss a day, or you can’t finish all the work in a day…you missed it. Move on. Don’t try to double up or make up missed wods.
Rest days are rest days.
Post your results to comments.
The program assumes that you are doing a solid warm up. If you don’t have one do: 1 round of: 400m Row, 5 Strict Pull ups, 10 Push ups, 15 GHD Sit ups, 20 Back Ext, 25 OHS (w/PVC), 30 Reps of a Goat movement, 5-10 minutes of mobility on a targeted area, and the Burgner warm up.
Finally, Train Hard. There is no substitute for hard work.
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