compete

Pre-Season / Open Prep Compete Cycle

2019 Crossfit Open Prep / Pre-Season Compete Program Cycle Overview: 8-5 to 9-28-19

MONDAY:

Pacing Strategies: -Intensity -% -Rest

TUESDAY:

Sports Specific/Mixed Modal EMOMs: -Skill -Volume

WEDNESDAY:

Strength/Heavy Day: - Olympic lifting - Power lifting - Bodybuilding/Accessory

THURSDAY:

Active Recovery/Longer Aerobic Sustainability “Thoroughbred Thursdays” - Lower Skill

FRIDAY:

Strength/Skill: -Gymnastics or Strength Technique

Conditioning: Open style workout -could be open repeat or something similar)

SATURDAY:

Team/Partner WOD - Anything is up for grabs!

Strength: Post Wod Lifting

SUNDAY:

Rest

First Week Example:

Screen Shot 2019-08-04 at 7.17.20 PM.png

Mid-Season Compete Cycle

MONDAY:

Strength: Weightlifting (*m,w,f shift)

Conditioning: IWT-(Interval Weight Training) monostructural, gymnastics, weightlifting

TUESDAY:

Conditioning: Longer Cyclical and sports specific EMOMs

WEDNESDAY:

Strength: Powerlifting (*m,w,f shift)

Gymnastics: Skill development/progression EMOMs

Conditioning: Barbell Cycling and/or Gymnastics

THURSDAY:

Active Recovery

FRIDAY:

Strength: Unilateral + Core (*m,w,f shift)

Conditioning: Benchmarks workouts (girl, hero, name, benchmark, open workouts)

SATURDAY:

Team/Partner WOD - Anything is up for grabs!

SUNDAY:

Rest

*m,w,f shift = these strength focuses will shift each week, for example: Weightlifting on Monday, Powerlifting on Wednesday, and Unilateral/Core on Friday for week 1, but for week 2 it might be: Powerlifting on Monday, Unilateral/Core on Wednesday, and Weightlifting on Friday.

19.6 is... a Chance for you to Win a $250 Rogue Gift card!

The open is over but what should you be doing now? Here is what you should be taking advantage of to get some direction for the next open in October. See Below!! New Cycles begin April 1st!

$250.png

Join our Compete Program before April 6th, 2019 to be entered to WIN!

If you are on the fence, but want to give The Process Compete a try - Let's do it!! One $250 Rogue Gift Card will be given to someone who joins specifically between Now and April 6th! We will also be giving away one $50 1st Phorm gift card to another Compete member who joins before April 6th as well!

To see a sample of the programming and a tour of what it looks like through our app (SEE BELOW) or to find out more about our Compete Program -> CLICK HERE

sample programming.png

Weakness Wod:

September focus.PNG