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Crossfit Competitors Program Part 1 Spreadshee222t

The document outlines various workout routines consisting of exercises like dumbbell presses, walking lunges, push ups, burpees, cleans, and deadlifts. The workouts include pyramid sets where weight is increased each set, EMOM and AMRAP intervals, and complexes performed for time or rounds. Bonus exercises like dips, glute ham raises, and bicep curls are also listed. The routines are broken into weeks, with week 2 featuring more advanced progressions like increased sets and reps.

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255 views26 pages

Crossfit Competitors Program Part 1 Spreadshee222t

The document outlines various workout routines consisting of exercises like dumbbell presses, walking lunges, push ups, burpees, cleans, and deadlifts. The workouts include pyramid sets where weight is increased each set, EMOM and AMRAP intervals, and complexes performed for time or rounds. Bonus exercises like dips, glute ham raises, and bicep curls are also listed. The routines are broken into weeks, with week 2 featuring more advanced progressions like increased sets and reps.

Uploaded by

fen nek
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as XLSX, PDF, TXT or read online on Scribd
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Dumbbell Pyramid Press:

10min to Press 5 reps with 5 Sets of 20 Steps Walking 5 Sets of Max Rep Stri
5lbs Dumbbells, increase by 5 Lunge with Dumbbells AHAP Ups
lbs until failure

AMRAP: 12 min
Death By Deadlift: 225
5 Rds for Time: Run 200m
Row 15 Cal 12 Burpees Min 1=
Min 2 = 2 Reps, etc
10 Cleans at 95/65 lbs 12 Push Press 135/95 lbs failure

Bonus Work: Bonus Work: Bonus Work: 30 Bicep


30 Bar Dips, Sets and Reps 30 GHD's, Sets and Reps Your AHAP, Sets and Reps
Your Choice Choice Choice

Dumbbell Pyramid Press:


10min to Press 5 reps with
5 Sets of 24 Steps Walking 6 Sets of Max Rep Stri
5lbs Dumbbells, increase by 5 Lunge with Dumbbells AHAP Ups
lbs until failure, then back
down, same way

Every 3 Min on the Min for


50 Power Snatch 115/75lbs 15min 3 Rounds for Time
*everytime you break = 5 Run 400m AMREP Deadlift at 20 KB Swing 72/53
Burpees 275/185 lbs 20 Box Jump 24/20
*score is reps of deadlift
Every 3 Min on the Min for
50 Power Snatch 115/75lbs 15min 3 Rounds for Time
*everytime you break = 5 Run 400m AMREP Deadlift at 20 KB Swing 72/53
Burpees 275/185 lbs 20 Box Jump 24/20
*score is reps of deadlift

Bonus Work: Bonus Work: Bonus Work: 40 Bicep


40 Bar Dips, Sets and Reps 40 GHD's, Sets and Reps Your AHAP, Sets and Reps
Your Choice Choice Choice

Dumbbell Pyramid Press:


10min to Press 5 reps with
5lbs Dumbbells, increase by 5 5 Sets of 28 Steps Walking 7 Sets of Max Rep Stri
lbs until failure, then back Lunge with Dumbbells AHAP Ups
down, same way
* try new heaviest top set

30 Power Snatch for Time EMOM for 12 min 4 Rounds for Time
135/95lbs
9 Wall Ball 20/14 9 600m
* any break over 3 sec = 5
Front Squat at same weight Sit Ups Hang Power Clean 115

Bonus Work: Bonus Work: Bonus Work: 50 Bicep


50 Bar Dips, Sets and Reps 50 GHD's, Sets and Reps Your AHAP, Sets and Reps
Your Choice Choice Choice
Dumbbel Press: Work to a 5 x 12 Walking Lunge
3 Sets Max Reps Pul
heavy set of 5 Moderately heavy

20 min AMRAP AMRAP 12 min


15 Ring Rows 2 Rounds for Time: 30 Double Unders
Row 1k 30
15 Burpees Push Ups Shoulder to O/H 95/65
Run 400m Box Jumps 24/20

Bonus Work: Bonus Work: Bonus Work: 30 Bicep


30 Bar Dips, Sets and Reps 30 GHD's, Sets and Reps Your AHAP, Sets and Reps
Your Choice Choice Choice

Back Squat: Snatch: 1x8 Front Squat:


1x8 at 70% at 70% 1x5 1x8 at 70%
1x5 at 75% at 75% 1x3 1x5 at 75%
1x3 at 80% at 80% 1x2 1x3 at 80%
1x2 at 85% at 85% 1x1 1x2 at 85%
1x1 at 90% at 90% 1x1 at 90%

Strict Press: Pull Up: Dumbbell Press:


1x8 at 70% 1x8 at 70% 1x8 at 70%
1x5 at 75% 1x5 at 75% 1x5 at 75%
1x3 at 80% 1x3 at 80% 1x3 at 80%
1x2 at 85% 1x2 at 85% 1x2 at 85%
1x1 at 90% 1x1 at 90% 1x1 at 90%
Strict Press: Pull Up: Dumbbell Press:
1x8 at 70% 1x8 at 70% 1x8 at 70%
1x5 at 75% 1x5 at 75% 1x5 at 75%
1x3 at 80% 1x3 at 80% 1x3 at 80%
1x2 at 85% 1x2 at 85% 1x2 at 85%
1x1 at 90% 1x1 at 90% 1x1 at 90%

Tabata Each Moveme


AMRAP: 8min 3rds for Time Ring Row
15 Power Clean 115/75 lbs Run 800m 20 Push Up
12 Burpees Dumbbell Snatchs 55/35 lbs Sit Up
Air Squat

Back Squat: Snatch: 1x8 Front Squat:


1x8 at 72% at 72% 1x5 1x8 at 72%
1x5 at 77% at 77% 1x3 1x5 at 77%
1x3 at 82% at 82% 1x2 1x3 at 82%
1x2 at 87% at 87% 1x1 1x2 at 87%
1x1 at 92% at 92% 1x1 at 92%

Strict Press: Pull Up: Dumbbell Press:


1x8 at 72% 1x8 at 72% 1x8 at 72%
1x5 at 77% 1x5 at 77% 1x5 at 77%
1x3 at 82% 1x3 at 82% 1x3 at 82%
1x2 at 87% 1x2 at 87% 1x2 at 87%
1x1 at 92% 1x1 at 92% 1x1 at 92%

For Time: 20
Power Clean 155/105lbs 20 5 Rds for Time AMRAP 10 min
Burpee Box Jump Over 30 Double Under Run 200m
24/20in 10 Shoulder to OH 95/65 lbs 20 Wall Ball 30/20 lbs
20 Power Clean 155/105lbs
Back Squat: Snatch: 1x8 Front Squat:
1x8 at 73% at 73% 1x5 1x8 at 73%
1x5 at 78% at 78% 1x3 1x5 at 78%
1x3 at 83% at 83% 1x2 1x3 at 83%
1x2 at 89% at 89% 1x1 1x2 at 89%
1x1 at 94% at 94% 1x1 at 94%

Strict Press: Pull Up: Dumbbell Press:


1x8 at 73% 1x8 at 73% 1x8 at 73%
1x5 at 78% 1x5 at 78% 1x5 at 78%
1x3 at 83% 1x3 at 83% 1x3 at 83%
1x2 at 89% 1x2 at 89% 1x2 at 89%
1x1 at 94% 1x1 at 94% 1x1 at 94%

4 Rounds for Time AMRAP 12 min


For Time:
50 Thruster 115/75lbs 12 Pull Ups Run 400m
12 Box Jump 24/20in 15 Push Ups
*a break equals 200m run
12 Sit Ups 15 Toe to Bar

Back Squat: Snatch: 5x3 Front Squat:


5x3 at 80% at 80% 5x3 at 80%

Strict Press: Pull Up: Dumbbell Press:


5x3 at 80% 5x3 at 80% 5x3 at 80%
Strict Press: Pull Up: Dumbbell Press:
5x3 at 80% 5x3 at 80% 5x3 at 80%

AMRAP 14 min 6rds for Time Death by Power Clea


30 Wall Ball 30/20lbs 20 Run 200m Min 1: 1 Rep 185/125
Deadlifts 225/155lbs 40 10 Pull Ups Min 2 = 2, Min 3 = 3, e
Double Unders 15 Push Ups
Week 1

5 Sets of Max Rep Strict Pull


3x10 Back Squat AHAP Bench Press: 4x10 AHAP
Ups

eath By Deadlift: 225/155lbs For Time: 30


Min 1= 1 Rep, Karen: 150 Wall Balls for Time Shoulder to Overhead
Min 2 = 2 Reps, etc until 20/14lbs 155/105
failure *every break = Run 200m

Bonus Work: 30 Bicep Curls Bonus Work: 30


Bonus Work: 30 Toe to Bar,
AHAP, Sets and Reps Your Sets and Reps Your Choice Ring Rows, Sets and Reps
Choice Your Choice

Week 2

6 Sets of Max Rep Strict Pull


Ups 4x10 Back Squat AHAP Bench Press: 5x10 AHAP

2 Rounds for Time: 100 Death By Power Clean and


Rounds for Time
Double Unders 20 Jerk 135/95 lbs
20 KB Swing 72/53 HSPU 15 Min 1 = 1 Rep, Min 2 = 2 Reps
20 Box Jump 24/20in
Sit Ups etc, until failure
2 Rounds for Time: 100 Death By Power Clean and
Rounds for Time
20 KB Swing 72/53 Double Unders 20 Jerk 135/95 lbs
HSPU 15 Min 1 = 1 Rep, Min 2 = 2 Reps
20 Box Jump 24/20in
Sit Ups etc, until failure

Bonus Work: 40 Bicep Curls Bonus Work: 40


AHAP, Sets and Reps Your Bonus Work: 40 Toe to Bar, Ring Rows, Sets and Reps
Sets and Reps Your Choice
Choice Your Choice

Week 3

7 Sets of Max Rep Strict Pull


Ups 5x10 Back Squat AHAP Bench Press: 6x10 AHAP

Rounds for Time Row Run 800m Jackie:


50 Sumo Deadlifts 225/155 Row, 1000 m
600m 15
lbs 50 Thrusters, 45/35 lbs
Hang Power Clean 115/75lbs Run 800m 30 Pull-ups

Bonus Work: 50 Bicep Curls Bonus Work: 50


Bonus Work: 50 Toe to Bar,
AHAP, Sets and Reps Your Sets and Reps Your Choice Ring Rows, Sets and Reps
Choice Your Choice
Week 4

3 Sets Max Reps Pull Ups 3x10 Back Squat @ 60% 3x10 Bench Press @ 60%

Increasing EMOM:
AMRAP 12 min Deadlift 225/155 lbs Tabata Each Movement:
0 Double Unders 20 Hand Stand Push Up Push Press 95/65 lbs
houlder to O/H 95/65 lbs 15 *start 1 rep and increase on Sit Ups
Box Jumps 24/20 in the min, both moves each Box Step Ups 24/20 in
min

Bonus Work: 30 Bicep Curls Bonus Work: 30 Toe to Bar, Bonus Work: 30
AHAP, Sets and Reps Your Ring Rows, Sets and Reps
Sets and Reps Your Choice
Choice Your Choice

Week 5
Front Squat: Clean and Jerk: Deadlift:
1x8 at 70% 1x8 at 70% 1x8 at 70%
1x5 at 75% 1x5 at 75% 1x5 at 75%
1x3 at 80% 1x3 at 80% 1x3 at 80%
1x2 at 85% 1x2 at 85% 1x2 at 85%
1x1 at 90% 1x1 at 90% 1x1 at 90%

Dumbbell Press: AMRAP 18 min Bench Press:


1x8 at 70% Row 20 Cal 1x8 at 70%
1x5 at 75% 20 Double Unders 1x5 at 75%
1x3 at 80% 20 Shoulder to OH 95/65lbs 1x3 at 80%
1x2 at 85% 15 Pull Ups 1x2 at 85%
1x1 at 90% 10 Box Jumps 24/20 in 1x1 at 90%
Dumbbell Press: AMRAP 18 min Bench Press:
1x8 at 70% Row 20 Cal 1x8 at 70%
1x5 at 75% 20 Double Unders 1x5 at 75%
1x3 at 80% 20 Shoulder to OH 95/65lbs 1x3 at 80%
1x2 at 85% 15 Pull Ups 1x2 at 85%
1x1 at 90% 10 Box Jumps 24/20 in 1x1 at 90%

Tabata Each Movement Row


Ring Row Every 2 min on the min for 8
Push Up Bonus: Row 10 min easy min row 30 sec max effort
Sit Up *score is total distance during
Air Squat the 30 sec intervals

Week 6
Front Squat: Clean and Jerk: Deadlift:
1x8 at 72% 1x8 at 72% 1x8 at 72%
1x5 at 77% 1x5 at 77% 1x5 at 77%
1x3 at 82% 1x3 at 82% 1x3 at 82%
1x2 at 87% 1x2 at 87% 1x2 at 87%
1x1 at 92% 1x1 at 92% 1x1 at 92%

Dumbbell Press: Bench Press:


1x8 at 72% AMRAP 16 min 1x8 at 72%
1x5 at 77% 15 Power Snatch 155/105lbs 1x5 at 77%
1x3 at 82% 15 Dips 15 1x3 at 82%
1x2 at 87% Toe to Bar 1x2 at 87%
1x1 at 92% 1x1 at 92%

Row
Every 2 min on the min for 10
AMRAP 10 min min row 30 sec max effort
Run 200m Bonus: Row 12 min easy
*score is total
20 Wall Ball 30/20 lbs
distance during the 30 sec
intervals
Week 7
Front Squat: Clean and Jerk: Deadlift:
1x8 at 73% 1x8 at 73% 1x8 at 73%
1x5 at 78% 1x5 at 78% 1x5 at 78%
1x3 at 83% 1x3 at 83% 1x3 at 83%
1x2 at 89% 1x2 at 89% 1x2 at 89%
1x1 at 94% 1x1 at 94% 1x1 at 94%

Dumbbell Press: Bench Press:


1x8 at 73% AMRAP 18 min 30 1x8 at 73%
1x5 at 78% Wall Ball 30/20lbs 15 1x5 at 78%
1x3 at 83% Power Clean 135/95lbs 30 1x3 at 83%
1x2 at 89% Double Unders 1x2 at 89%
1x1 at 94% 1x1 at 94%

Row
AMRAP 12 min Every 2 min on the min for 12
Run 400m Bonus: Row 14 min easy min row 30 sec max effort
15 Push Ups *score is total
15 Toe to Bar distance during the 30 sec
intervals

Week 8 Deload

Front Squat: Clean and Jerk: Deadlift:


5x3 at 80% 5x3 at 80% 5x3 at 80%

30-20-10
Dumbbell Press: Thruster 95/65lbs Bench Press:
5x3 at 80% Dumbbell Snatch 55/35 lbs 5x3 at 80%
30-20-10
Dumbbell Press: Thruster 95/65lbs Bench Press:
5x3 at 80% Dumbbell Snatch 55/35 lbs 5x3 at 80%

Death by Power Clean Every 3min on the Min for


12min
Min 1: 1 Rep 185/125lbs
Min 2 = 2, Min 3 = 3, etc Bonus: Row 16 min easy Run 400m
Sumo Deadlift 185/105
*Score is Total DL Reps
ess: 4x10 AHAP

Partner WOD:
30
AMRAP 30 min
er to Overhead Row 1k
eak = Run 200m 40 Box Jumps 24/20 in
30 Snatches 135/95 lbs

k: 30
s, Sets and Reps
ur Choice

ess: 5x10 AHAP

Power Clean and Partner WOD:


5 Rds for Time
95 lbs
ep, Min 2 = 2 Reps Row 30 Cal
30 Wall Ball Throw 30/20lbs
until failure
Run 400m
Power Clean and Partner WOD:
5 Rds for Time
95 lbs Row 30 Cal
ep, Min 2 = 2 Reps
30 Wall Ball Throw 30/20lbs
until failure
Run 400m

k: 40
s, Sets and Reps
ur Choice

ess: 6x10 AHAP

Partner WOD: 25 Min Cap


Jackie: Run 200m
w, 1000 m 3,6,9 Clean and Jerk
sters, 45/35 lbs 135/95 3,6,9 Box Jump
0 Pull-ups 24/20 in *after every
round increase reps by 3

k: 50
s, Sets and Reps
ur Choice
ch Press @ 60%

Partner WOD: 2 Rds for Time


h Movement: 100
s 95/65 lbs Double Unders 100
Cal Row 100
p Ups 24/20 in Sumo Deadlifts 185/125 lbs

k: 30
s, Sets and Reps
ur Choice

:
%
%
%
%
x1 at 90%

ess: Partner WOD:


% AMRAP 30 min
% Run 400m
% 20 Hang Snatch 135/95lbs
% 16 Burpee Box Jump Over
x1 at 90% 24/20 in
ess: Partner WOD:
% AMRAP 30 min
% Run 400m
% 20 Hang Snatch 135/95lbs
% 16 Burpee Box Jump Over
x1 at 90% 24/20 in

n on the min for 8


sec max effort
tal distance during
sec intervals

:
%
%
%
%
x1 at 92%

ess:
% Partner WOD:2rds For Time
Run 800m
%
% 75 KB Swing 72/53lbs 45
Pull Ups Row
%
2k
x1 at 92%

n on the min for 10


sec max effort
*score is total
during the 30 sec
ntervals
:
%
%
%
%
x1 at 94%

ess: Partner WOD for Time:


% 100 Hang Power Clean 115/75lbs
% 100 Cal Row
100 Dips
% * then complete 6
% x100m sprint 1 runner at a time
x1 at 94%

n on the min for 12


sec max effort
*score is total
during the 30 sec
ntervals

:
x3 at 80%

Partner WOD:
30min AMRAP
Run 800m
ess:
50 STOH 135/95lbs
x3 at 80% 50 Burpee
Partner WOD:
30min AMRAP
Run 800m
ess:
50 STOH 135/95lbs
x3 at 80%
50 Burpee
Box Jump Overs 24/20in

n on the Min for

m
dlift 185/105
s Total DL Reps
Deload (5x3)
1RM Session Set Week 1 Week 2 Week 3 Week 4
1x8 0 0 0
1x5 0 0 0
110kg Squat 1x3 0 0 0 #VALUE!
1x2 0 0 0
1x1 0 0 0

1RM Session Set Week 1 Week 2 Week 3 Week 4


1x8 0 0 0
1x5 0 0 0
90kg Bench 1x3 0 0 0 0
1x2 0 0 0
1x1 0 0 0

1RM Session Set Week 1 Week 2 Week 3 Week 4


1x8 0 0 0
1x5 0 0 0
140kg Deadlift 1x3 0 0 0 0
1x2 0 0 0
1x1 0 0 0

1RM Session Set Week 1 Week 2 Week 3 Week 4


1x8 0 0 0
1x5 0 0 0
50kg Press 1x3 0 0 0 0
1x2 0 0 0
1x1 0 0 0

1RM Session Set Week 1 Week 2 Week 3 Week 4


1x8 0 0 0
1x5 0 0 0
n/a Snatch 1x3 0 0 0 0
1x2 0 0 0
1x1 0 0 0
1RM Session Set Week 1 Week 2 Week 3 Week 4
1x8 0 0 0
1x5 0 0 0
30kg Pull up 1x3 0 0 0 0
1x2 0 0 0
1x1 0 0 0

1RM Session Set Week 1 Week 2 Week 3 Week 4


1x8 0 0 0
1x5 0 0 0
60kg Power clean 1x3 0 0 0 0
1x2 0 0 0
1x1 0 0 0

1RM Session Set Week 1 Week 2 Week 3 Week 4


1x8 0 0 0
1x5 0 0 0
n/a Front Squat 1x3 0 0 0 0
1x2 0 0 0
1x1 0 0 0
Deload (5x3)
Week 5 Week 6 Week7 Week 8 Week 9 Week 10 Week 11
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

Week 5 Week 6 Week7 Week 8 Week 9 Week 10 Week 11


0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

Week 5 Week 6 Week7 Week 8 Week 9 Week 10 Week 11


0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

Week 5 Week 6 Week7 Week 8 Week 9 Week 10 Week 11


0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

Week 5 Week 6 Week7 Week 8 Week 9 Week 10 Week 11


0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 5 Week 6 Week7 Week 8 Week 9 Week 10 Week 11
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 #VALUE! 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

Week 5 Week 6 Week7 Week 8 Week 9 Week 10 Week 11


0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

Week 5 Week 6 Week7 Week 8 Week 9 Week 10 Week 11


0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Deload (5x3) Deload (5x3)
Week 12 Week 13 Week 14 Week 15 Week 16 Week 17 Week 18
0 0 0 0 0
0 0 0 0 0
#VALUE! 0 0 0 #VALUE! 0 0
0 0 0 0 0
0 0 0 0 0

Week 12 Week 13 Week 14 Week 15 Week 16 Week 17 Week 18


0 0 0 0 0
0 0 0 0 0
0 0 0 0 #VALUE! 0 0
0 0 0 0 0
0 0 0 0 0

Week 12 Week 13 Week 14 Week 15 Week 16 Week 17 Week 18


0 0 0 0 0
0 0 0 0 0
0 0 0 0 #VALUE! 0 0
0 0 0 0 0
0 0 0 0 0

Week 12 Week 13 Week 14 Week 15 Week 16 Week 17 Week 18


0 0 0 0 0
0 0 0 0 0
0 0 0 0 #VALUE! 0 0
0 0 0 0 0
0 0 0 0 0

Week 12 Week 13 Week 14 Week 15 Week 16 Week 17 Week 18


0 0 0 0 0
0 0 0 0 0
0 0 0 0 #VALUE! 0 0
0 0 0 0 0
0 0 0 0 0
Week 12 Week 13 Week 14 Week 15 Week 16 Week 17 Week 18
0 0 0 0 0
0 0 0 0 0
0 0 0 0 #VALUE! 0 0
0 0 0 0 0
0 0 0 0 0

Week 12 Week 13 Week 14 Week 15 Week 16 Week 17 Week 18


0 0 0 0 0
0 0 0 0 0
0 0 0 0 #VALUE! 0 0
0 0 0 0 0
0 0 0 0 0

Week 12 Week 13 Week 14 Week 15 Week 16 Week 17 Week 18


0 0 0 0 0
0 0 0 0 0
0 0 0 0 #VALUE! 0 0
0 0 0 0 0
0 0 0 0 0
Deload (5x3)
Week 19 Week 20
0
0
0 #VALUE!
0
0

Week 19 Week 20
0
0
0 #VALUE!
0
0

Week 19 Week 20
0
0
0 #VALUE!
0
0

Week 19 Week 20
0
0
0 #VALUE!
0
0

Week 19 Week 20
0
0
0 #VALUE!
0
0
Week 19 Week 20
0
0
0 #VALUE!
0
0

Week 19 Week 20
0
0
0 #VALUE!
0
0

Week 19 Week 20
0
0
0 #VALUE!
0
0

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