PEAK WEEK for Gym/Compete Programs

2020 Crossfit Open Prep / Peak Week preview for Gym / Compete Program: 9-30-19 to 10-5-19


A- 1 Strict Pull up

(Sport: weighted, increasing)

(Life: Negative, spotted, or toenail + :30 Plank)

B- “Hail Mary, Go Far”

Every 2 min till failure:

2 Thrusters 75/55

2 Pull ups (L Jumping Pullups)

2 Burpees

+ adding 2 reps to each movement every set. 20:00 time cap. Once you are done accumulate as many calories as possible on either the bike, rower, or ski erg

-Earn more work style: means go slow at the beginning and then slowly start improving your pace as the rounds creep up! Be smart about breaking up the thrusters and pull ups, burpees are where you will spend the most time so keep track of giving those more time.

Modify accordingly so you can make it at least into the 5th set! (Weight, movements, then reps today)


For Time:

800m Run

21 Deadlifts 185/125 (S: 225/155) (L: 135/95)

21 Box Jump Overs (24/20")

600m Run

15 Deadlifts

15 Box Jump Overs

400m Run

9 Deadlifts

9 Box Jump Overs

-heavier and longer. You should be able to do at least 7 reps unbroken with the DL loading otherwise modify to meet time cap.


AMRAP 6min:

10 Ring Rows

10 S.Arm KB Shoulder to Overhead each arm 53/35

-Rest 2min-

AMRAP 6min:

10 Stationary Dips (S: RMU into 6 Dips)

10 KBS

-Rest 2min-

AMRAP 6min:

5 Muscle ups (L: Jumping RMU or RMU on low rings)

5 S.Arm KB Snatch each arm

- Goal here is to work fast since you only have 5min per round but to pick a modification that is challenging but you can keep moving. Stationary dips are on boxes or matador bars.

-record reps for each set


A- Lower Body Mobility:

12min EMOM:

1- side lying IR/ER (30s each side)

2- Squat with thoracic rotation

3- inch worms

4- Frog rock backs

-rotate through each movement each for a minute each and 3 rounds through.

B- 5 Rounds Increasing Effort:

20/15 Cal Bike

50 DU (L:50 DU practice or 100 Single Unders)

20 Situps

20/15 Cal Row

Rest :60

-Each round needs to have negative splits (fast round times). This is a challenge for you to beat your previous time not the person beside you. Record last round time (which should be your fastest). Start from either the top and work down or the opposite.


A- Every :90 for 6 sets:

5 Bar Facing Burpees + 1 Clean *building in load

B- 18.2:

1-2-3-4-5-6-7-8-9-10 reps for time of:

DB Front Squats 50/35 (L: 40/30)

Bar Facing Burpees


1RM Clean

*Time cap: 12 minutes to complete 18.2 AND 18.2a

-In the strength build up in loading to something that you would like to open with on 18.2a, not a time to max out.

Modify accordingly so you finish 18.2 in about 8 min leaving about 4 min for 18.2a.



30min EMOM:

5 Pull-Ups (L: Jumping Pull ups)

10 Push-Ups (L: Box or knees)

15 Air Squats

-October is Breast Cancer Awareness month and we wanted to bring awareness to all those who have and have overcome Breast Cancer by doing a classic Girl wod.

-If you cannot get through the required work in the given time then take the next minute off and jump back in or modify the reps down to 3-6-9.



Peak Week Overview on our TrueCoach app we use to get the programming out to our members:

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Pre-Season / Open Prep Compete Cycle

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


Pacing Strategies: -Intensity -% -Rest


Sports Specific/Mixed Modal EMOMs: -Skill -Volume


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


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


Strength/Skill: -Gymnastics or Strength Technique

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


Team/Partner WOD - Anything is up for grabs!

Strength: Post Wod Lifting



First Week Example:

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Mid-Season Compete Cycle


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

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


Conditioning: Longer Cyclical and sports specific EMOMs


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

Gymnastics: Skill development/progression EMOMs

Conditioning: Barbell Cycling and/or Gymnastics


Active Recovery


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

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


Team/Partner WOD - Anything is up for grabs!



*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.

Competition Strategy - New Wods On The Block - Burpees De Mayo

When New Wods On The Block reached out to us AGAIN about helping create strategy videos for their competition series, you know we couldn't deny! Here are your strategy videos for each wod as they are released below. BTW...What are you waiting for? Grab a partner and go signup for their Burpees De Mayo nation wide comp coming up May 5th here: