Power and Grace Performance - Competitor
Competition - Silver Level
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Each segment of strength, skill, and conditioning are designed for the continued development of the athlete moving through the seasons of the competitive exercise schedule with the CrossFit Open being the "competitive season". These include off-season, pre-season, and in-season cycles that have varying focuses for athlete development.
Example Day
Here's an example day of programming
Strength
Complete in Order:
Strength:
A) Blocks @ Above Knee: Snatch Pull + Snatch: 60/3, 70/3, 75/2, 80/2, 74/3, 78/2, 83/1, 78/3, 83/2, 88/1
-Every 90 sec.
B) Snatch Pull to explode + 6 sec return GENTLY to the floor: 100/2+1*4 sets
-Every 90 sec.
C)BS: Work up to 80% and complete 5 sets of 5 with no time domain, rest as needed
D)FS: Work up to 75% and complete 5 sets of 3 every 90 sec no pause at the top
Skill
A) 9 min. Emom
- Min 1. 5 Strict CTB pullups
- Min. 2 10 Hollow/Arch swings
- Min. 3 8 kipping/butterfly CTB pullups
B) 4 min. alt. tabata
0:00-high plank Alt. Shoulder taps
0:30- Hold top of V-up
Conditioning
5 rounds
- 15 HSPU
- 20 cal assult bike
- 15 Shoulder to Overhead (135/95)
- 20 cal Row
Activity
Competition - Silver Level happenings
24
Months on Wodfollow
9
Active Athletes
735
Scores Recorded
9 athletes viewing
