COMPTRAIN AFFILIATE PROGRAMMING

MONDAY // 01.24.2022

"VOICEMAIL"

Compete
PART 1: DEADLIFTS
15 - 12 - 9 - 6 - 3:
Deadlifts
*MUST be unbroken/touch-and-go
*Score = Sum Total Load of all 5 sets
PART 2: "VOICEMAIL"
On the Minute x 10:
6 Chest to Bar Pull-ups
6 Box Jump Overs (24"/20")
Max Dumbbell Snatches (50/35)
[Kilos = 22.5/15]
*Score = Sum Total Reps of Dumbbell Snatches

Train
PART 1: DEADLIFTS
15 - 12 - 9 - 6 - 3:
Deadlifts
*MUST be unbroken/touch-and-go
*Score = Sum Total Load of all 5 sets
PART 2: "VOICEMAIL"
On the Minute x 10:
4 Strict Pull-ups
6 Box Jump Overs (24"/20")
Max Dumbbell Snatches (50/35)
[Kilos = 22.5/15]
*Score = Sum Total Reps of Dumbbell Snatches

Sweat
PART 1: DEADLIFTS
15 - 12 - 9 - 6 - 3:
Deadlifts
*MUST be unbroken/touch-and-go
*Score = Sum Total Load of all 5 sets
PART 2: "VOICEMAIL"
On the Minute x 10:
6 Pull-ups
6 Box Jump Overs (24"/20")
Max Dumbbell Snatches (35/25)
[Kilos = 15/10]
*Score = Sum Total Reps of Dumbbell Snatches

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE
: In Part 1, athletes will complete 15-12–9-6-3: Deadlifts. Athletes’ sets must be unbroken and touch-and-go.
In Part 2, athletes on the Minute will complete 6 Chest to Bar Pull Ups/3 Strict Pull Ups/6 Pull Ups and 6 Box
Jump Overs. Then in the remaining time, athletes will do as many Dumbbell Snatches as possible.
STIMULUS
: “VOICEMAIL” is an
Threshold Interval **workout. **STRATEGY
: Athletes should be able to complete Pull Ups and Box Jump Overs in under 0:40, leaving at least 0:20 for
alternating Dumbbell Power Snatches.
SCALING
: Athletes should choose a Pull Up variation and number of reps that they can do in an unbroken set for 10
rounds. Athletes should pick a moderately challenging Dumbbell load- something that they can lift right away
off the Box Jumps cycling at a moderate pace aiming to get the same number of reps each round.
SCORING
: Athletes’ score for Part 1 will be their
Sum Total Load
of all 5 sets of Deadlifts. Athletes’ score for Part 2 will be their
Sum Total Reps
of Dumbbell Snatches from all 10 Rounds. Athletes should aim to get
60-80
Reps in Part 2.
In today’s
[DAILY VIDEO]
we’ll dive into. . .
-Dumbbell Snatch Warm Up
-Workout Logistics

GENERAL WARM UP [5:00 - 8:00]

10LBS BUMPER PLATE

0:20 Good Mornings (hugging plate)
0:20 Ground to Overhead
0:20 Inchworm to Push Up
0:20 Single Leg Deadlift (same side)
0:20 Single Leg Deadlift (other side)
0:20 Active Samson
0:20 Downdog

TECHNIQUE & BUILD [8:00 - 28:00]

EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Press
5 Stiff Legged Deadlifts
0:20 Deadlifts from Lockout to Knee
0:20 Deadlifts from Lockout to Below Knee
0:20 Deadlifts from Lockout to Mid Shin
LIGHTWEIGHT BARBELL
3 Pause in Deadlift Set Up into a Deadlift (0:05 pause)
3 Eccentric Deadlifts (0:05 tempo on the way down)

PART 1: DEADLIFT [15:00]

15 - 12 - 9 - 6 - 3: Deadlifts
-MUST be unbroken/touch-and-go
-Score = Sum Total Load of all 5 sets
[Coach: athletes to work their way backwards when planning weights. . . conservatively decide on a goal for
3 reps then jump 10-30lbs back for 6-9-12-15 load]

SPECIFIC WARM UP [28:00 - 37:00]

CHEST TO BAR PULL UPS/STRICT PULL UPS/PULL UPS

10 Scap Retractions
10 Mini Kip Swings
3 Strict Pull Ups
[SWEAT] Kip Swing- Pull Up- Kip Swing- Pull UP
[TRAIN] 2 Pausing Pull Ups (0:03 pause at the top and bottom of each rep)
[COMPETE] 3 Chest to Bar Pull Ups
BOX JUMP OVERS
10 Step Overs
10 Mini Hops (warm up ankles)
3 Box Jump Up Step Down
4 Box Jump OVers
DUMBBELL SNATCHES
LIGHT DUMBBELL
10 Alternating Deadlifts
[Coach: neutral spine and both sides of the dumbbell must touch the floor]
5 Dumbbell Swings (each side)
[Coach: power through legs and hips]
5 Push Press (each side)
[Coach: finish with elbow locked out, thumb pointed behind and bicep to ear]
4 Pausing Power Snatches (0:03 pause in the catch)
[Coach: jump, stand tall, then drop under into a quarter squat with heels down]
WORKOUT WEIGHT DUMBBELL
4 Alternating Dumbbell Deadlifts
[Coach: neutral spine and both sides of the dumbbell must touch the floor]
4 Dumbbell Swings (each side)
[Coach: power through legs and hips]
4 Push Jerks (each side)
[Coach: finish with elbow locked out, thumb pointed behind, bicep to ear, and heels DOWN]
2 Power Snatches
[Coach: jump, stand tall, then drop under into a quarter squat with heels down]
PRACTICE ROUND
2 Pull Ups
2 Box Jump Overs
4 Alternating Dumbbell Power Snatches

WOD [40:00 - 50:00] [10:00]

“VOICEMAIL”
-Athletes should maintain unbroken sets on Pull Ups
-Athletes should find a quick but controlled pace for Box Jump Overs
-Athletes should find a moderate pace on the Dumbbell Snatches that they can hold for all 10 Rounds
-Athletes should stop around 0:50 to give themselves at least 0:10 to transition back to the Pull Up bar

COOLDOWN [50:00 - 60:00]

MOBILITY
1:00 Lying Piriformis Stretch

AFTER CLASS

Bike Intervals:
2 Minutes at Moderate Pace
15 Seconds at Sprint Pace
90 Seconds at Fast Pace
15 Seconds at Sprint Pace
1 Minute at Fast Pace
15 Seconds at Sprint Pace
3 Minutes Rest Between All Reps

MODIFICATIONS

CHEST TO BAR PULL UPS

-Reduce Reps
-Band Assisted
-Pull Ups
-1.5x Ring Rows
-Dumbbell Plank Rows (each side)
-Dumbbell Bent Over Rows (each side)
BOX JUMP OVERS
-Reduce Reps
-Reduce Height
-Box Jumps
-Box Step Overs
-Squat Jumps Over Dumbbell
DUMBBELL SNATCHES
-Reduce Reps
-Reduce Load
-Dumbbell Deadlifts
-Barbell Deadlifts
 -Hang Power Snatch
-Kettlebell Swings

WORKOUT VARIATIONS

LIMITED SPACE/EQUIPMENT:
-Stagger by 0:30
AT HOME:
PART 1: DEADLIFT
30 - 24 - 18 - 12 - 6:
Double Dumbbell Deadlifts
-MUST be unbroken/touch-and-go
-Score = Sum Total Load of all 5 sets
PART 2: “VOICEMAIL”
On the Minute x 10:
6 Single Dumbbell Bent Over Rows (each side)
6 Squat Jump Over Dumbbell
Max Dumbbell Snatches

5FRx

EAT
What is a Growth Mindset vs. Fixed Mindset in Nutrition?
Find out here: https://www.workingagainstgravity.com/articles/growth-mindset-vs-fixed-mindset

Movement

"VOICEMAIL"

COMPTRAINGYM.COM [email protected] COMPTRAIN.COM

COMPTRAIN AFFILIATE PROGRAMMING

TUESDAY // 01.25.2022

"DISGRACE"

Compete
PART 1: BARBELL COMPLEX
Build to A Heavy 1 Power Clean + 1 Front Squat + 1 Push Jerk
*Score = Heaviest Load
PART 2: "DISGRACE"
3 Rounds For Time:
10 Squat Cleans (135/95)
10 Push Jerks (135/95)
[Kilos = 61/43]
*Score = Time it takes to complete the workout

Train
PART 1: BARBELL COMPLEX
Build to A Heavy 1 Power Clean + 1 Front Squat + 1 Push Jerk
*Score = Heaviest Load
PART 2: "DISGRACE"
3 Rounds For Time:
10 Squat Cleans (135/95)
10 Push Jerks (135/95)
[Kilos = 61/43]
*Score = Time it takes to complete the workout

Sweat
PART 1: BARBELL COMPLEX
Build to A Heavy 1 Power Clean + 1 Front Squat + 1 Push Jerk
*Score = Heaviest Load
PART 2: "DISGRACE"
3 Rounds For Time:
10 Squat Cleans (95/65)
10 Push Jerks (95/65)
[Kilos = 43/29]
*Score = Time it takes to complete the workout

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE
: In Part 1, athletes will build to a heavy Barbell Complex: 1 Power Clean + 1 Front Squat + 1 Push Jerk. In
Part 2, athletes will complete 3 rounds for time of 10 Squat Cleans and 10 Push Jerks.
STIMULUS
: “DISGRACE” is a
Sprint
.
STRATEGY
: Athletes should be able to complete Squat Cleans in under 1:00 and Push Jerks in under 1:00.
SCALING
: Athletes should choose their barbell load based on their Push Jerk. Athletes should choose a weight that will
be challenging but they will be able to hold on to all sets of Push Jerks unbroken.
SCORING
: In Part 1, athletes’ score will be their
Heaviest Load
. In Part 2, athletes’ score will be the
Time
it takes to complete the workout. Athletes should aim to finish in
3-7 Minutes.
In today’s
[DAILY VIDEO]
we’ll dive into. . .
-Faults to look for
-Coaching cues for Squat Clean & Push Jerk

GENERAL WARM UP [5:00 - 10:00]

HIP HALO
2 Rounds. . .
0:30 Lateral Steps
10 Standing Fire Hydrants (each side)
3 Pausing Squats (0:10 pause in the bottom)
[NO HIP HALO]
2 Rounds. . .
0:20 Glute Bridges
0:20 Hollow Body Rocks
0:20 Slow Air Squats
HIP STRETCHES
0:30 Active Spiderman
0:20 Static Spiderman
0:20 Runners Lunge
0:20 Half Kneeling Hamstring Stretch
0:20 Adductor Stretch
(all on one side then switch sides)

TECHNIQUE & BUILD [10:00 - 25:00]

EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Press
5 Power Cleans
5 Front Squats
3 Pausing Power Cleans (0:03 pause in the catch)
[Coach: stance- feet start hip width and catch at shoulder width; grip- hook grip and hands outside of shoulders]
3 Pausing Front Squats (0:03 pause in the bottom)
[Coach: stance- feet shoulder width; grip- loose fingertip grip and elbows pointed forward]
3 Pausing Push Jerks (0:03 pause in the catch)
[Coach: stance- feet start hip width and catch at shoulder width; grip- full grip on the bar hands outside of
shoulders]
1 Power Clean + 1 Front Squat + 1 Push Jerk
[Coach: take a breath between each movement]
[Coach: find heels before starting each movement]
[Coach: adjust stance and grip before starting each movement]

PART 1: BARBELL COMPLEX [15:00 WINDOW]

Build to A Heavy 1 Power Clean + 1 Front Squat + 1 Push Jerk

-Score = Heaviest Load

SPECIFIC WARM UP [25:00 - 35:00]

LIGHTWEIGHT BARBELL
3 Rounds. . .
1 Power Clean (feet land in “squat stance”
Directly into 1 Front Squat
[Coach: extend fully on the clean, shoulders get behind the bar THEN find heels to catch the bar]
3 Squat Cleans
[Coach: hips locked out, stand to full extension to complete the rep before starting the next]
3 Pausing Push Jerks (0:03 in the catch)
[Coach: elbows locked out and catch with a strong midline]
3 Push Jerks
[Coach: elbows locked out, stand to full extension to complete the rep before starting the next]

WOD [40:00 - 50:00] [10:00]

“DISGRACE”
-Athletes might break up Squat Cleans into fast singles
-Athletes might break up Squat Cleans: 5-3-1-1
-Athletes might break up Squat Cleans: 3-3-1-1-1
-Athletes should hold onto unbroken Push Jerks

COOLDOWN [50:00 - 60:00]

MOBILITY
1:00 Seated Quad Stretch

AFTER CLASS

Strict Press:
1 Set of 5 @ 50% 1RM
1 Set of 3 @ 60% 1RM
1 Set of 2 @ 70% 1RM
1 Set of 1 @ 75% 1RM
1 Set of 1 @ 80% 1RM
1 Set of Max Reps @ 85% 1RM
[Leave No Reps In The Tank On Max Set]

MODIFICATIONS

SQUAT CLEANS
-Reduce Reps
-Reduce Load
-Power Cleans
-Hang Squat Cleans
-Hang Power Cleans
-1.5x Deadlifts
-Double Dumbbell Squat Cleans
PUSH JERKS
-Reduce Reps
-Reduce Load
-Push Press
-Double Dumbbell Push Jerk

WORKOUT VARIATIONS

AT HOME:
PART 1: DOUBLE DUMBBELL COMPLEX
Build to A Heavy 3 Double Dumbbell Power Clean + 3 Double Dumbbell Front Squat + 3 Double Dumbbell
Push Jerk
-Score = Heaviest Load
PART 2: “DISGRACE”
3 Rounds For Time:
15 Double Dumbbell Squat Cleans
15 Double Dumbbell Push Jerks

5FRx

SLEEP
WHEN WE GET THE SLEEP WE NEED…..
-Our body is physically repairing the broken down tissues that happen through exercise and daily activities
-We produce fresh neurotransmitters and regulate hormone production
-Our daily experiences and interactions are cemented into our memory
-We are more creative
-We have fewer food cravings and more stable blood sugar
-We are more protected from cancer and dementia
-We are less likely to get colds or the flu
-Our heart attack, stroke, and diabetes risks are lower
-We feel happier, less depressed, and less anxious
-We have better body compositions
-Our athletic performance improves
Full article here
 : https://m2performancenutrition.com/blog/sleep-your-goals

Movement

"DISGRACE"

COMPTRAINGYM.COM [email protected] COMPTRAIN.COM

COMPTRAIN AFFILIATE PROGRAMMING

WEDNESDAY // 01.26.2022

"FIDGET SPINNER"

Compete
[ALL TRACKS]
AMRAP 20:
Max Calorie Bike
Every 5 Minutes [Starting at 0:00]:
400 Meter Run
50 Double Unders
*Score = Sum Total Calories

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE:
For 20 Minutes, every 5:00 (starting on the 0:00) athletes will complete a 400 Meter Run and 50 Double
Unders. In the remaining time, athletes will Bike as many calories as possible.
STIMULUS
: “FIDGET SPINNER” is a
Pacer Interval
workout.
STRATEGY
: Athletes should complete 400 Meter Run in under 2:00 and 50 Double Unders in under 1:00 leaving at least
2:00 on the Bike.
SCALING
: If needed, athletes can decrease the Run distance to 300 Meters or cap Double Unders at 1:00.
SCORING
: Athletes’ score will be their
Sum Total Calories
from all 4 Rounds.
In today’s
[DAILY VIDEO]
we’ll dive into. . .
-Workout Logistics

GENERAL WARM UP [5:00 - 10:00]

0:30 Jumping Jacks

0:30 Butt Kickers in Place
0:30 High Knees in Place
0:30 Active Samson
0:30 Knuckle Drags
0:30 Alternating Quad Stretch
0:30 Alternating Side Lunge
0:30 Downdog
200 Meter Run
[Coach: if athletes find it hard to complete 200 Meter in under 1:00 have them reduce workout distance to 300
Meters]

SPECIFIC WARM UP [10:00 - 17:00]

DOUBLE UNDERS
[Coach: focus on hand position]
[Coach: athletes’ hands should be by their “pockets”]
0:30 Easy Single Unders
0:30 Single Unders at Double Under Height/Rhythm
0:30 Jumping Double Taps (no rope)
0:30 Double Under Practice
PRACTICE ROUND
200 Meter Run
15 Double Unders
1:00 Max Bike Calories
[Coach: this will help give athletes a number to aim for during the workout]

WOD [20:00 - 40:00] [20:00]

“FIDGET SPINNER”
-Athletes should hold a moderate pace on the 400 Meter Run that does not completely gas them
-Athletes should take 1-2 strategic break if needed on the Double Unders and maintain controlled rounds
-Athletes should push on the Bike because it is their score today; knowing that they can “recover” during the
400 Meter Run

CORE CASH OUT [40:00 - 52:00]

3 Rounds (not for time)

5 Eccentric Knee to Chest
15 AbMat Sit Ups
1:00 Plank
15 AbMat Sit Ups

COOLDOWN [52:00 - 60:00]

MOBILITY
1:00 Runners Lunge (each side)

AFTER CLASS

Power Cleans:
3 Sets x 7 Reps Unbroken
3 Sets x 5 Reps Unbroken
3 Sets x 3 Reps Unbroken
-Weights are up to athletes
-Score 9 sets of sum total load
-Can pause in the front rack or hang, but not on the floor
-You can build every set or build just as the reps decrease

MODIFICATIONS

400 METER RUN

-Reduce Distance
-500 Meter Row
-400 Meter Ski
-300 Meter Air Run
-20 Burpees
DOUBLE UNDERS
-Reduce Reps
-75 Single Unders
-50 High Single Unders
-1:00 Practice
-30 Box Step Ups
BIKE CALORIES
-Any Machine Calories

WORKOUT VARIATIONS

LIMITED SPACE/EQUIPMENT:
-Stagger 2 heats by 2:30. . .
AMRAP 20:
On the 5:00 (starting on the 0:00) 400 Meter Run + Max Double Unders in remaining time
On the 2:30 Max Bike Calories
-Score = Sum Total Double Under Reps + Calories
AT HOME:
AMRAP 20:
Max Machine Calories or Burpees
Every 5 Minutes [Starting at 0:00]:
400 Meter Run
 50 Double Unders
-Score = Sum Total Calories

5FRx

TRAIN
In this episode, Dr. Layman and Dr. Lyon talks about the popular narrative that you should lower animal protein
intake to optimize your health. But this may be limiting people from living the highest quality of life. Muscle is
key to longevity, and we dive in a little deeper to understand why.
https://www.youtube.com/watch?v=gzURHLZd_Xg

Movement

"FIDGET SPINNER"

COMPTRAINGYM.COM [email protected] COMPTRAIN.COM

COMPTRAIN AFFILIATE PROGRAMMING

THURSDAY // 01.27.2022

"THIS COULD BE US"

Compete
AMRAP 25:
Buy-In: 5k Row
Directly Into...
AMRAP With Time Remaining:
Wall Balls (20/14)
*Score = Sum Total Reps of Wall Balls

Train
AMRAP 25:
Buy-In: 5k Row
Directly Into...
AMRAP With Time Remaining:
Wall Balls (20/14)
*Score = Sum Total Reps of Wall Balls

Sweat
AMRAP 25:
Buy-In: 5k Row
Directly Into...
AMRAP With Time Remaining:
Wall Balls (14/10)
*Score = Sum Total Reps of Wall Balls

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE
: In 25 Minutes athletes will complete a 5k Row, in the remaining time athletes will complete as many Wall
Balls as possible.
STIMULUS
: “THIS COULD BE US” is a
Pacer
workout.
STRATEGY
: If athletes want to finish the Row with time to complete Wall Balls, athletes must Row under a 2:30/500m
pace.
SCALING
: If needed, athletes can reduce the Row distance to 4k.
SCORING
: Athletes’ score will be the
Total Reps
of Wall Balls athletes complete in the remaining time after completing a 5k Row.
In today’s
[DAILY VIDEO]
we’ll dive into. . .
-Rower Monitor Set Up
GENERAL WARM UP [5:00 - 9:00]

2 Rounds of. . .
0:20 Slow Tempo Air Squats to the Med Ball
0:20 Med Ball Cleans
0:20 Med Ball Thrusters
2 Rounds of. . .
0:20 Alternating Side Lunge
0:20 Inchworm to Push Up
0:20 Active Spiderman

SPECIFIC WARM UP [9:00 - 21:00]

ROW
[Coach: our two main focuses today are finding athletes’ pace/500m and stroke/minute]
0:30 Row Easy Pace
[Coach: athletes may want to bring damper down 1 or 2 from where they normally row]
0:30 Row focusing on pace/500m
[Coach: most athletes are going to row the first 3k - 4k at a pace 0:10 - 0:15 slower than their 2k row pace]
0:30 Row focusing on stroke/minute
[Coach: athletes should pull hard and slow down on the recovery] [Stroke/minute will vary for athletes but will
most likely be between 20-28]
WALL BALLS
[Coach: today we will focus on managing rest time; athletes shouldn’t rest longer than 0:15 between Wall Ball
sets]
5 Med Ball Squats
[Coach: hands slightly under the Med Ball and elbows tucked in]
5 Med Ball Thrusters
[Coach: med ball never drops below chin during the squat]
5 Low Wall Balls
[Coach: heels stay down in the squat and can’t lift until hips extend]
5 Wall Balls
PRACTICE ROUND
250 Meter Row at workout pace
10 Wall Balls
Rest 0:15
1 Wall Ball

WOD [25:00 - 50:00] [25:00]

“THIS COULD BE US”

-Athletes should start a pace they expect to hold for 4k
-Athletes shouldn’t rest longer than 0:15 between Wall Ball sets

COOLDOWN [50:00 - 60:00]

MOBILITY
1:00 Child’s Pose

AFTER CLASS

4 Rounds for quality. . .

15 Empty Barbell Good Mornings
12 Dumbbell Bench Press
9 Pausing Single Dumbbell Bent Over Rows (0:03 pause at the top)
60 second plank

MODIFICATIONS

5K ROW
-10,000m Bike
-4,000m Ski Erg
-4,000m Run
-3,000m Air Run
WALL BALLS
-Reduce Load
-Double Dumbbell Thruster
-Jumping Med Ball Squats
-Jump Squats

WORKOUT VARIATIONS
 PARTNER OPTION:
AMRAP 25:
[Team of 2]
Max Wall Balls
Max Row Meters
Teams must switch stations every 500 Meters
AT HOME:
AMRAP 25:
Buy In: 4,000 Meter Run
In remaining time Max Double Dumbbell Thrusters

5FRx

THINK
“First tell yourself what you want to be; and then do what you need to do.” -Epictetus
Every moment is an opportunity to become a better version of you, but it must be done through action. You
can’t think your way to becoming something, you have to act. The goal in life then becomes the pursuit of that
achievement.
-Sarah Gardner (Daily JAM)

Movement

"THIS COULD BE US"

COMPTRAINGYM.COM [email protected] COMPTRAIN.COM

COMPTRAIN AFFILIATE PROGRAMMING

FRIDAY // 01.28.2022

"CHAN'S CHALLENGE"

Compete
3 Rounds For Time:
9 Squat Snatches (155/105)
15 Bar-Facing Burpees
21 Toes to Bar
[Kilos = 70/48]
*Score = Time it takes to complete the workout

Train
3 Rounds For Time:
9 Power Snatches (135/95)
15 Bar-Facing Burpees
21 Toes to Bar
[Kilos = 61/43]
*Score = Time it takes to complete the workout

Sweat
3 Rounds For Time:
9 Power Snatches (95/65)
15 Bar-Facing Burpees
21 Toes to Bar
[Kilos = 43/29]
*Score = Time it takes to complete the workout

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE
: Athletes will complete 3 Rounds of 9 Snatches, 15 Bar Facing Burpees, and 21 Toes to Bar for time.
STIMULUS
: “CHAN’S CHALLENGE” is a fast
Grind
.
STRATEGY
: Athletes should complete Snatches in under 1:30, Bar Facing Burpees in under 1:30 and Toes to Bar in under
2:00.
SCALING
: Athletes should choose a moderately challenging barbell load that they can do in quick singles. Athletes
should choose a number of Toes to Bar they can complete in a maximum of 5 quick sets.
SCORING
: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 10-15 Minutes.
In today’s
[DAILY VIDEO]
we’ll dive into. . .
-Squat Snatch faults and what to look for
-WOD Logistics

GENERAL WARM UP [5:00 - 10:00]

0:30 Lay and Pray
0:30 Child’s Pose
0:30 Half Kneeling Rocking Adductor Stretch (each side)
0:30 Bodyweight Hip Bridges
0:30 Single Leg Hip Bridges (switch sides at 0:15)
0:30 PVC Pass Throughs
0:30 PVC Around The World (switch directions at 0:15)
0:30 PVC Behind The Head Strict Press
0:30 PVC Snatch Grip Deadlifts

SPECIFIC WARM UP [10:00 - 18:00]

BAR FACING BURPEES

10 Burpee to Spiderman
5 Frog Hop to Squat
5 Slow Burpees
5 Bar Facing Burpees
[Coach: athletes should pace from the start today on bar facing burpees taking around 1:30 to complete]
TOES TO BAR
10 Scap Retractions
10 Kip Swings
5 Knee to Chest
3 Strict Toes to Bar
3 Toes to Bar
[Coach: athletes should complete Toes to Bar in a maximum of 5 sets. Athletes should break more than they
need to in the first round to minimize hitting a wall in the last round]

TECHNIQUE & BUILD [18:00 - 28:00]

EMPTY BARBELL
5 Slow Snatch Grip Deadlifts
5 Muscle Snatches
5 Hang Snatches
5 Overhead Squats
[Coach: we can have all athletes warm up Squat Snatch with an empty barbell or PVC]
3 Snatch Grip Deadlifts
[Coach: neutral spine]
3 Snatch Grip Deadlift to Shrug
[Coach: arms straight until hips extend]
3 Muscle Snatches
[Coach: hips extend then elbows lock out fast]
3 Power Snatches
[Coach: reach full extension then catch with heels down in squat stance]
3 Power Snatch directly into Overhead Squat
[Coach: don’t let athletes adjust feet from their catch position]
3 Squat Snatches
[Coach: reach full extension THEN pull into a squat]

SPECIFIC WARM UP [28:00 - 32:00]

LIGHTWEIGHT PRACTICE ROUND

3 Power or Squat Snatches
3 Bar Facing Burpees
3 Toes to Bar
MODERATE WEIGHT PRACTICE ROUND
3 Power or Squat Snatches
3 Bar Facing Burpees
3 Toes to Bar
WORKOUT WEIGHT PRACTICE ROUND
3 Power or Squat Snatches
3 Bar Facing Burpees
3 Toes to Bar

WOD [35:00 - 50:00] [15:00]

“CHAN’S CHALLENGE”
-Athletes should pace the Snatches conservatively from the start. A good strategy is quick singles.
-Athletes should over pace the Bar Facing Burpees in the first round to make sure they conserve their energy.
-Athletes should break more than they think in the first round on Toes to Bar so they don’t get stuck staring at
the bar in the second and third round.
 COOLDOWN [50:00 - 60:00]

MOBILITY
1:00 Lay and Pray
1:00 Kneeling Forearm Stretches

AFTER CLASS

3 Sets x AMRAP 3:
30/21 Calorie Echo Bike
Max Distance Handstand Walk
OR
Max Wall Walks
Rest 3 Minutes Between Sets

MODIFICATIONS

SNATCH
-Reduce Reps
-Reduce Load
-Alternating Dumbbell Snatch
-Deadlift
-Power Clean
BAR FACING BURPEES
-Lateral Burpees Over Bar
-Burpees
-Jumping Lunges
-1:30 on A Machine
TOES TO BAR
-Reduce Reps
-Knees to Chest
-Toes to Space
-10 Strict Toes to Bar
-40 AbMat Sit Ups
-30 Lying Knees To Chest

WORKOUT VARIATIONS

LIMITED SPACE/EQUIPMENT:
-If limited on floor space change to Lateral Burpees Over Bar
AT HOME:
3 Rounds For Time:
12 Alternating Dumbbell Squat Snatches
15 Dumbbell Facing Burpees
40 AbMat Sit Ups

5FRx

CONNECT
“Always remember, your focus determines your reality.” -George Lucas
Make sure the accounts you follow on social media, the books you read, the TV you watch, the things you
listen to, and the people you surround yourself with are in line with the reality/life you want to live.

Movement

"CHAN'S CHALLENGE"

COMPTRAINGYM.COM [email protected] COMPTRAIN.COM

COMPTRAIN AFFILIATE PROGRAMMING

SATURDAY // 01.29.2022

"RETURN TO SENDER"

Compete
AMRAP 18:
1,000 Meter Row
30 Single Dumbbell Hang Clean & Jerks (50/35)
50 Single Dumbbell Box Step-ups (24"/20")
7 Rope Climbs
[Kilos = 22.5/15]
*Score = Rounds + Reps

Train
AMRAP 18:
1,000 Meter Row
30 Single Dumbbell Hang Clean & Jerks (50/35)
50 Single Dumbbell Box Step-ups (24"/20")
7 Rope Climbs
[Kilos = 22.5/15]
*Score = Rounds + Reps

Sweat
AMRAP 18:
1,000 Meter Row
30 Single Dumbbell Hang Clean & Jerks (35/25)
50 Single Dumbbell Box Step-ups (24"/20")
5 Rope Climbs
[Kilos = 15/10]
*Score = Rounds + Reps

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE
: Athletes will complete as many rounds as possible in 18 Minutes of 1,000 Meter Row, 30 Single Dumbbell
Hang Clean & Jerks, 50 Single Dumbbell Box Step Ups, and 7/5 Rope Climbs. Athletes should alternate arms
on Single Dumbbell Hang Clean & Jerks every 5 reps. Athletes should alternate legs every rep on Single
Dumbbell Box Step Ups and can alternate which hand/shoulder holds the dumbbell whenever they’d like.
STIMULUS
: “RETURN TO SENDER” is a
Threshold
workout.
STRATEGY
: Athletes should complete 1,000 Meter Row in under 5:00. Athletes should complete Single Dumbbell Hang
Clean & Jerks in under 1:00, 50 Single Dumbbell Box Step Ups in under 1:30, and 7 Rope Climbs in under
3:30.
SCALING
: If needed, athletes should scale the Row distance to 800 Meters. Athletes should choose a dumbbell weight
they can do 30 Single Dumbbell Hang Clean & Jerks and 50 Single Dumbbell Box Step Ups unbroken.
SCORING
: Athletes’ score will be
Total Rounds + Reps
completed in 18 Minutes. Athletes should aim to finish at least 1 Round + the Row. 100 Meters = 1 Rep
In today’s
[DAILY VIDEO]
we’ll dive into. . .
-Single Dumbbell Movements

GENERAL WARM UP [5:00 - 10:00]

1:00 Row Easy Pace

0:30 Active Spiderman
0:30 Updog to Downdog
0:30 Pigeon Pose (0:15 each side)
1:00 Moderate Pace Row
0:30 Active Samson
0:30 Alternating Quad Stretch
0:30 Arm Circles (0:10- forward, backward, swings across the chest)

SPECIFIC WARM UP [10:00 - 35:00]

SINGLE DUMBBELL HANG CLEAN & JERKS

[Coach: today we will have athletes alternate arms every 5 reps]
5 Single Dumbbell Deadlifts (each side)
5 Single Dumbbell Russian Swings (each side)
5 Single Dumbbell Push Press (each side)
3 Pausing Dumbbell Hang Cleans (each side)
[Coach: have athletes pause 0:03 in the catch. Coach: heels down and upright torso]
3 Pausing Push Jerks (each side)
[Coach: have athletes pause 0:03 in the catch. Coach: heels down and upright torso during the dip]
3 Single Dumbbell Hang Clean & Jerks (each side)
SINGLE DUMBBELL BOX STEP UPS
[Coach: today athletes will alternate legs every rep but can alternate which arm holds the dumbbell whenever
they choose]
10 Bodyweight Box Step Ups
[Coach: whole foot on the box, drive through heel, stand to full hip extension]
10 Single Dumbbell Box Step Ups
[Coach: hold dumbbell by side with straight arm]
10 Single Dumbbell Box Step Ups
[Coach: hold dumbbell on shoulder. This is athletes’ best option today to limit grip fatigue going into Rope
Climbs]
ROPE CLIMBS
10 Scap Retractions (on pull up bar)
3 Strict Pull Ups
3 Strict Knee to Chest
[Coach: During Rope Climbs, we want athletes to bring their knees up as high as possible before clamping
the rope. This allows athletes to use their legs more and climb the rope in fewer pulls.]
[3:00] to Practice Foot Clamping Seated on a Box
1 Rope Climb
[Coach: focus on bringing knees as high as possible]
PRACTICE ROUND
250 Meter Row
3 Single Dumbbell Hang Clean & Jerks (each side)
10 Single Dumbbell Box Step Ups
1 Rope Climb

WOD [38:00 - 50:00] [18:00]

“RETURN TO SENDER”
-Athletes should Row at a controlled pace within 0:05 of 2k pace
-Athletes should aim for unbroken sets on the Single Dumbbell movements at a pace where they are in control
of their breathing
-Athletes should aim to complete 1 Rope Climb every 0:30

COOLDOWN [50:00 - 60:00]

MOBILITY
1:00 Child’s Pose with Reach Through
1:00 Lying Chest Stretch

AFTER CLASS
All Percentages Off 1RM Clean & Jerk:
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ 88%
1 Rep @ 88%
Build to Heavy Single (3 Misses Allowed)

MODIFICATIONS

1,000 METER ROW

-Reduce Distance
-5:00 Cap
-2,000 Meter Bike
-800m Ski
-800m Run
-600m Air Run
SINGLE DUMBBELL HANG CLEAN & JERK
-Reduce Reps
-Reduce Load
-Barbell
-Kettlebell Swings
SINGLE DUMBBELL BOX STEP UP
-Reduce Reps
-Reduce Load
-Single Dumbbell Step Back Lunges
-100 Double Unders
ROPE CLIMBS
-Reduce Reps
-Reduce Distance
-1 Rope Climb = 2 Lay to Stand Rope Climb
-1 Rope Climb = 2-3 Strict Pull Ups + 2-3 Strict Knee to Chest (athlete dependent)

WORKOUT VARIATIONS

LIMITED SPACE/EQUIPMENT:
-Stagger by 5:00
PARTNER OPTION:
[TEAM OF 2]
For Time:
2k Row
100 Single Dumbbell Hang Clean & Jerks
200 Single Dumbbell Box Step Ups
15 Rope Climbs
-Athletes must complete all reps of a movement before moving on to the next
-Teams can break up reps with partner however they’d like
[35 Minute Time Cap]
AT HOME:
AMRAP 18:
800 Meter Run
30 Single Dumbbell Hang Clean & Jerks
50 Single Dumbbell Box Step-ups
20 Alternating Single Dumbbell Devil’s Presses

5FRx

The way you treat one person impacts your trust and relationship with everyone; the people you lead are
looking at you all the time, and your behavior tells them a lot about how trustworthy you are.

Movement

"RETURN TO SENDER"
COMPTRAINGYM.COM [email protected] COMPTRAIN.COM
 COMPTRAIN AFFILIATE PROGRAMMING

SUNDAY // 01.30.2022

"1/2 GOAT DAY"

Compete
[ALL TRACKS]
On the Minute x 20:
Odd Minute: Machine Calories
Even Minute: "Goat" Movement of Choice
*"Goat" is a word used in CrossFit to describe a movement that is challenging for us
*Today is geared towards "practice" and dialing in mechanics at a controlled heart rate

CTGym Lesson Plan

For the weeks leading up to The Open, Sunday's WOD will be
"1/2 GOAT DAY"
[DAILY VIDEO]
-This gives athletes a chance to practice a skill of choice they want to get better at for The Open
-"Goat" is a word used in CrossFit to describe a movement that is challenging for us
-Today is geared towards "practice" and dialing in mechanics at a controlled heart rate
-Athletes should choose an appropriate rep scheme for each movement that keeps today's workout at practice
intensity

5FRx

SUNDAY REGENERATION
For Total Reps:
1:00 Max Hollow Body Rocks
1:00 Max AbMat Sit Ups
1:00 Max Bodyweight Glute Bridges
1:00 Max High Plank Shoulder Taps
1:00 Rest

Movement

"1/2 GOAT DAY"

COMPTRAINGYM.COM [email protected] COMPTRAIN.COM

COMPTRAIN AFFILIATE PROGRAMMING

MONDAY // 01.31.2022

"BACK AT IT AGAIN"

Compete
PART 1: "BACK AT IT AGAIN"
For Time:
75 Power Snatches (75/55)
On the Minute [Starting at 0:00]:
30 Double Unders
[Kilos = 34/25]
*Score Time it takes to complete the workout
PART 2: POWER SNATCH
[Right After Completing "Back At It Again"]
7 Minute Window:
Build to Heavy Single Power Snatch

Train
PART 1: "BACK AT IT AGAIN"
For Time:
75 Power Snatches (75/55)
On the Minute [Starting at 0:00]:
30 Double Unders
[Kilos = 34/25]
*Score Time it takes to complete the workout
PART 2: POWER SNATCH
[Right After Completing "Back At It Again"]
7 Minute Window:
Build to Heavy Single Power Snatch

Sweat
PART 1: "BACK AT IT AGAIN"
For Time:
75 Power Snatches (45/35)
On the Minute [Starting at 0:00]:
30 Double Unders
[Kilos = 20/16]
*Score Time it takes to complete the workout
PART 2: POWER SNATCH
[Right After Completing "Back At It Again"]
7 Minute Window:
Build to Heavy Single Power Snatch

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE:
In Part 1, athletes will complete 75 Power Snatches for time while completing 30 Double Unders every minute
starting on the 0:00. In Part 2, athletes will have 7 Minutes following “BACK AT IT AGAIN” to Build to A Heavy
Power Snatch.
STIMULUS:
“BACK AT IT AGAIN” is a
Sprinty Threshold
.
STRATEGY:
Athletes should complete Double Unders in under 0:30. Athletes should aim to complete 6-10 Power Snatches
in time remaining each round.
SCALING:
Athletes should cap Double Unders at 0:30. Athletes should choose a weight they can cycle easily for at least
10 Power Snatches
SCORING:
Athletes’ score in Part 1, will be the
Time
it takes them to complete 75 Power Snatches. Athletes’ score in Part 2 will be their
Heaviest Load.
In today’s
[DAILY VIDEO]
we’ll dive into. . .
-Cycling a light barbell safely
-Workout Strategy/Logistics

GENERAL WARM UP [5:00 - 10:00]

0:20 PVC Assisted Leg Swing Forward/Back

0:20 PVC Assisted Leg Swing Forward/Back (other leg)
0:20 PVC Assisted Leg Swing Side to Side
0:20 PVC Assisted Leg Swing Side to Side (other side)
0:20 PVC Pass Throughs
0:20 PVC Around The World
0:20 PVC Behind the Head Snatch Grip Strict Press
0:20 PVC Snatch Grip Deadlift
0:20 Inchworm to Push Up
0:20 Active Spiderman
0:20 Alternating Side Lunges
0:20 Quad Stretch
0:20 Slow Air Squats
0:20 Pole/Rig/Rack Assisted Squat Hold

TECHNIQUE & BUILD [10:00 - 20:00]

EMPTY BARBELL
5 Tempo Good Mornings
5 Elbow Rotations
5 Tempo Back Squats
5 Snatch Grip Behind The Head Push Jerks
[Coach: dip, extend hips all the way, PUNCH elbows straight fast]
5 Tempo Snatch Grip Deadlifts
[Coach: upper back stay engaged, actively pull bar into legs, neutral spine throughout]
1 Power Snatch from The Pocket
1 Power Snatch from The Knee
1 Power Snatch from Mid Shin
[Coach: extend hips all the way and PUNCH elbows straight fast at all three positions]
Right into. . .
3 Pausing Overhead Squats
[Coach: pull back on the bar and knees out]

SPECIFIC WARM UP [20:00 - 25:00]

DOUBLE UNDERS
0:20 Easy Single Unders
0:20 Knuckle Drags
0:20 High Single Unders
0:20 Downdog
0:20 Jumping Double Taps
0:20 Double Under Practice
[Coach: athletes to keep chest open and look straight ahead NOT down]
WORKOUT WEIGHT
3 Pausing Power Snatches
0:03 pause at mid shin
[Coach: actively pull bar into shin and neutral spine]
0:03 pause in the catch
[Coach: PUNCH up on the bar elbows locked out]
0:03 pause at the pocket
[Coach: athletes bring the bar to the pocket when returning the bar to floor]
[Coach: tell athletes when they feel the bar hit their hips that's their cue to send hips back with a flat back]
PRACTICE ROUND
Start the clock. . .
On the 0:00 15 Double Unders
As many Power Snatches as possible until 0:30
This will give athletes an idea of how many snatches they can do per round in the workout

WOD [28:00 - 42:00] [15:00]

“BACK AT IT AGAIN”
-Athletes need to be done with Double Unders by 0:30
-Athletes should lay jump rope down neatly and calmly
-Athletes should aim to do 6-10 Power Snatches per round
-Athletes should stop Snatching by the 0:50 to give themselves 0:10 to transition back to Double Unders

BUILD TO A HEAVY POWER SNATCH [42:00 - 49:00]

[Right After Completing "Back At It Again"]

7 Minute Window:
Build to Heavy Single Power Snatch

COOLDOWN [50:00 - 60:00]

MOBILITY
1:00 Downdog
1:00 Wall Assisted Ankle Stretch

AFTER CLASS

Bike Conditioning:
[3 Sets]
6 Rounds:
30 Seconds at Fast Pace
45 Seconds at Easy Pace
3 Minutes Rest Between Sets
Total Time: 28:30

MODIFICATIONS

DOUBLE UNDERS
-Cap at 0:30
-0:20 on Any Machine
-45 Single Unders
-30 High Single Unders (to practice Double Unders)
-30 Jumping Double Taps (to practice Double Unders)
POWER SNATCHES
-Decrease Load
-Decrease Reps
-Deadlifts
-Hang Power Snatches
-Alternating Dumbbell Power Snatches

WORKOUT VARIATIONS

AT HOME:
PART 1: BUILD TO A HEAVY
2 Alternating Dumbbell Satch
PART 2: “BACK AT IT AGAIN” [COMPETE/TRAIN]
For Time:
75 Alternating Dumbbell Power Snatches
On the Minute [Starting at 0:00]:
30 Double Unders
Score = Time it takes to complete the workout

5FRx

EAT
 Ben Talks Nutrition with his 7:30 Class at CFNE

Movement

"BACK AT IT AGAIN"

Ben Talks Nutrition with his 7:30 Class at CFNE

COMPTRAINGYM.COM [email protected] COMPTRAIN.COM

COMPTRAIN AFFILIATE PROGRAMMING

TUESDAY // 02.01.2022

"TURBO TIME"

Compete
AMRAP 4:
20 Double Dumbbell Box Step-Overs
20 Toes To Bar
Max Calorie Echo Bike
Rest 4 Minutes
AMRAP 4:
15 Double Dumbbell Box Step-Overs
15 Toes To Bar
Max Calorie Echo Bike
Rest 4 Minutes
AMRAP 4:
10 Double Dumbbell Box Step-Overs
10 Toes To Bar
Max Calorie Echo Bike
Dumbbells: (50/35)'s
[Kilos = 22.5/15]
Box: (24"/20")
*Score = Sum Total Calories

Train
AMRAP 4:
20 Double Dumbbell Box Step-Overs
20 Toes To Bar
Max Calorie Echo Bike
Rest 4 Minutes
AMRAP 4:
15 Double Dumbbell Box Step-Overs
15 Toes To Bar
Max Calorie Echo Bike
Rest 4 Minutes
AMRAP 4:
10 Double Dumbbell Box Step-Overs
10 Toes To Bar
Max Calorie Echo Bike
Dumbbells: (50/35)'s
[Kilos = 22.5/15]
Box: (24"/20")
*Score = Sum Total Calories

Sweat
AMRAP 4:
20 Double Dumbbell Box Step-Overs
20 Toes To Bar
Max Calorie Echo Bike
Rest 4 Minutes
AMRAP 4:
15 Double Dumbbell Box Step-Overs
15 Toes To Bar
Max Calorie Echo Bike
Rest 4 Minutes
AMRAP 4:
10 Double Dumbbell Box Step-Overs
10 Toes To Bar
Max Calorie Echo Bike
Dumbbells: (35/25)'s
[Kilos = 15/10]
Box: (24"/20")
*Score = Sum Total Calories

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE:
Athletes will complete three AMRAP 4’s separated by 4 minutes of rest. In the first AMRAP 4, athletes will
complete 20 Double Dumbbell Box Step Overs and 20 Toes to Bar. In the second AMRAP 4, athletes will
complete 15 Double Dumbbell Box Step Overs and 15 Toes to Bar. In the third AMRAP 4, athletes will complete
10 Double Dumbbell Box Step Overs and 10 Toes to Bar. Athletes will complete as many Bike Calories as
possible in the time remaining after completing Box Step Overs and Toes to Bar in each AMRAP 4.
STIMULUS:
“TURBO TIME” is an
Interval Threshold
workout.
STRATEGY:
[Round 1] Athletes should be able to complete 20 Box Step Overs and 20 Toes to Bar in under 2:30, leaving at
least 1:30 for athletes to Bike. [Round 2] Athletes should be able to complete 15 Box Step Overs and 15 Toes
to Bar in under 2:00 leaving at least 2:00 for athletes to Bike. [Round 3] Athletes should be able to complete
10 Box Step Overs and 10 Toes to Bar in under 1:30 leaving at least 2:30 for athletes to Bike.
SCALING:
Athletes should choose a number of Toes to Bar for. . .
[Round 1] that they can complete in a maximum of 4 quick sets
[Round 2] that they can complete in a maximum of 3 quick sets
[Round 3] that they can complete in a maximum of 2 quick sets
Athletes should choose dumbbells that they can go unbroken on Double Dumbbell Box Step Overs
SCORING:
Athletes’ score will be their
Sum Total Calories
for all 3 Rounds
In today’s
[DAILY VIDEO]
we’ll dive into. . .
-How to hold dumbbells

GENERAL WARM UP [5:00 - 10:00]

AMRAP 3:
10 Alternating Box Step Ups
10 Straight Leg Sit Ups
5 Cal Bike
0:20 Updog to Downdog
0:20 Active Spiderman
0:20 Pigeon Pose
0:20 Pigeon Pose
0:20 Inchworm to Push Up
0:20 Active Samson

SPECIFIC WARM UP [10:00 - 27:00]

DOUBLE DUMBBELL BOX STEP OVERS

[Coach: today we will focus on coaching athletes to stay low and taking as few steps as possible]
[Athletes should hold both dumbbells by their side with straight arms]
10 Box Step Overs
[Coach: turn on the box so that you face the box when you step down]
10 Single Dumbbell Box Step Overs (5 with dumbbell in each hand)
[Coach: stay low]
10 Double Dumbbell Box Step Overs
[Coach: stay low and take as few steps as possible]
TOES TO BAR
[Coach: today we will focus on coaching athletes to maintain tension throughout their kip swing]
0:30 Hollow Hold
[Coach: low back crushes the ground. Create tension- toes pointed, legs squeezed, arms straight, “lats active”
(push down through the arms without moving the arms]
10 V Ups
0:30 Arch Hold
[Coach: reach head through arms (like in a kip swing) point toes, legs locked out, squeeze butt, arms straight]
10 Arch Raises
0:10 Hollow Hold on pull up bar
[Coach: Create tension- toes pointed, legs squeezed, arms straight, actively push down on the bar]
5 Kip Swings
[Coach: focus on the hollow of the backswing- press shoulders away from ears, push down on the bar]
0:10 Arch Hold on pull up bar
[Coach: Create tension- toes pointed, legs and butt squeezed, arms straight, actively reach head through
arms]
5 Kip Swings
[Coach: focus on the arch of the front swing- reach head through arms and squeeze butt]
3 Strict Toes to Bar
5 Kipping Knee to Chest
[Coach: push down on the bar as you bring knees to chest; pull feet down fast to a tight arch position]
5 Toes to Bar
[Coach: push down on the bar as you bring toes to bar; pull feet down fast to a tight arch position]
BIKE
[Coach: today we will focus on coaching athletes to set their bike pedals in a way that allows them to step into
their first revolution]
2 Bike Transitions
Have athletes. . .
-Set up bike pedals
-Start off the bike
-Step into their first revolution
-Bike 1 calorie standing
-Settle into workout pace for 3 Calories
PRACTICE ROUND
AMRAP 2:
5 Box Step Overs
5 Toes to Bar
In time remaining. . . Bike Calories

WOD [30:00 - 50:00] [20:00]

“TURBO TIME”
-Athletes should try to hold onto bigger sets of Toes to Bar
-Athletes should move at a steady unbroken pace on Box Step Overs
-Athletes should make sure their Bike pedals are set in a position where they can step into a bike revolution

COOLDOWN [50:00 - 60:00]

MOBILITY
1:00 Couch Stretch (each side)

AFTER CLASS

Strict Press:
6 Sets of 3 @ 75% 1RM
1 Set of 3+ @ 75% 1RM
[Leave 2-3 Reps In The Tank For Max Set]

MODIFICATIONS

TOES TO BAR
-Reduce Reps
-Knees to Chest
-Toes to Space
-0.5x Strict Toes to Bar (if athletes need to work on strength)
-2x AbMat Sit Ups
-1.5x Lying Knee to Chest (at a controlled pace)
DOUBLE DUMBBELL BOX STEP OVERS
-Reduce Reps
-Reduce Load
-Single Dumbbell
-Bodyweight
 -(25, 20, 15) Box Step Ups
-(25, 20, 15) Step Back Lunges
BIKE CALORIES
-Any Machine Calories
-Double Unders
-10m Shuttle Runs

WORKOUT VARIATIONS

LIMITED SPACE/EQUIPMENT:
-Stagger by 4:00
AT HOME:
AMRAP 4:
30 Double Dumbbell Step Back Lunges
30 AbMat Sit Ups
Max 10m Shuttle Runs
Rest 4 Minutes
AMRAP 4:
20 Double Dumbbell Step Back Lunges
20 TAbMat Sit Ups
Max 10m Shuttle Runs
Rest 4 Minutes
AMRAP 4:
10 Double Dumbbell Step Back Lunges
10 AbMat Sit Ups
Max 10m Shuttle Runs

5FRx

SLEEP
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Movement

"TURBO TIME"

COMPTRAINGYM.COM [email protected] COMPTRAIN.COM

COMPTRAIN AFFILIATE PROGRAMMING

WEDNESDAY // 02.02.2022

"HOLLEYMAN"

Compete
30 Rounds For Time:
5 Wall Balls (20/14)
3 Handstand Push-ups
1 Power Clean (225/155)
[Kilos = 102.5/70]
Time Cap: 30 Minutes
*Score = Time it takes to complete the workout

Train
30 Rounds For Time:
5 Wall Balls (20/14)
3 Double Dumbbell Push Press (50/35)
1 Power Clean (225/155)
[Kilos = 102.5/70]
Time Cap: 30 Minutes
*Score = Time it takes to complete the workout

Sweat
30 Rounds For Time:
5 Wall Balls (14/10)
3 Double Dumbbell Push Press (35/25)
1 Power Clean (155/105)
[Kilos = 70/48]
Time Cap: 30 Minutes
*Score = Time it takes to complete the workout

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE:
Athletes will complete 30 Rounds For Time of 5 Wall Balls, 3 HSPUs or Double Dumbbell Push Press, and 1
Heavy Power Clean.
STIMULUS:
“HOLLEYMAN” is a Grindy
Threshold
workout.
STRATEGY:
Athletes should aim to complete 1 Round in under 1:00 to make the time cap. Completing each movement
unbroken in under 0:20.
SCALING:
Athletes should choose a comfortable med ball weight; this station should not be taxing. Athletes should
choose a number of HSPUs or Double Push Presses they can confidently go unbroken for all 30 Rounds.
Athletes should choose a challenging and heavy Power Clean weight that allows them to maintain proper
technique for all 30 Rounds.
SCORING:
Athletes’ score will be the
Time
it takes them to complete the workout. Athletes should aim to finish in
20-30 Minutes.
In today’s
[DAILY VIDEO]
we’ll dive into. . .
-Cue athletes to use their legs
-Things to look for

SPECIFIC WARM UP [5:00 - 12:00]

WALL BALLS
0:15 Slow Squats to Med Ball
0:15 Med Ball Cleans
0:15 Med Ball Push Press
0:15 Med Ball Thrusters
[Coach: today athletes should focus on fast transitions. Athletes can take 3 big breaths walking over to their
med ball. As soon as their hands touch the med ball, they should squat clean right into their first Wall Ball rep]
5 Med Ball Squat Cleans
5 Low Wall Balls
[Coach: practice taking 3 big breaths walking up to the med ball, hands on the med ball, squat clean the first
rep]
5 Workout Height Wall Balls
[Coach: practice breathing while doing Wall Balls. When athletes release the ball at the top and are looking
up, coach them to take a big inhale]
HANDSTAND PUSH UPS/DOUBLE DUMBBELL PUSH PRESS
0:15 Handstand/ Dumbbell Overhead HOLD
0:15 Handstand Shoulder Shrugs/ Dumbbell Strict Press
[Coach: today we should focus on athletes moving efficiently. Make sure athletes timing and drive through their
legs on HSPU kip or Dumbbell Push Press is correct. We want athletes to get the most out of their legs on
these movements.]
3 HSPUs or Double Dumbbell Push Press

TECHNIQUE & BUILD [12:00 - 20:00]

EMPTY BARBELL
5 Deadlifts
5 Deadlift to Shrug
[Coach: hips extend THEN shrug]
5 Muscle Cleans
[Coach: hips extend THEN fast elbows through]
3 Power Cleans
[Coach: full extension THEN drop under the bar]
LIGHTWEIGHT BARBELL
5 Power Cleans
MODERATE WEIGHT BARBELL
3 Power Cleans
HEAVY BARBELL
3 Power Cleans
WORKOUT WEIGHT BARBELL
2 Power Cleans

SPECIFIC WARM UP [20:00 - 22:00]

PRACTICE ROUND
5 Wall Balls
3 HSPUs or Double Dumbbell Push Press
1 Power Clean

WOD [25:00 - 55:00] [30:00]

“HOLLEYMAN”
-Today is all about controlled transitions and controlled breathing
-Remind athletes to take 3 big calming breaths while they transition
-Remind athletes to find a spot during each movement where they can take an inhale. . .
Wall Ball when athletes release the med ball
HSPU/Dumbbell Push Press during the lockout
Power Clean in the set up

COOLDOWN [55:00 - 60:00]

MOBILITY
 1:00 Straddle Stretch

AFTER CLASS

Deadlift:
6 Sets of 3 @ 75% 1RM
1 Set of 3+ @ 75% 1RM
[Leave 2-3 Reps In The Tank For Max Set]

MODIFICATIONS

WALL BALLS
-Reduce Reps
-Reduce Weight
-Jumping Med Ball Squats
-Jump Squats
-Double Dumbbell Thrusters
-Burpees
HANDSTAND PUSH UPS
-Reduce Reps
-Reduce ROM (stack AbMats
-Double Dumbbell Push Press
-Hand Release Push Ups
-Box Pike Push Ups
POWER CLEAN
-Reduce Weight
-3 Lighter Hang Power Clean
-2 Double Dumbbell Power Clean
-Deadlift

WORKOUT VARIATIONS

AT HOME:
30 Rounds For Time:
5 Double Dumbbell Thrusters or Weighted Jump Squats
3 Handstand Push-ups or Double Dumbbell Push Press
2 Double Dumbbell Power Cleans

5FRx

TRAIN
How to Build Muscle, According to Science: https://www.youtube.com/watch?v=dSU2ATHT830

Movement

"HOLLEYMAN"

COMPTRAINGYM.COM [email protected] COMPTRAIN.COM

COMPTRAIN AFFILIATE PROGRAMMING

THURSDAY // 02.03.2022

"WITH YOU"

Compete
[ALL TRACKS]
AMRAP 25:
400 Meter Run
2 Rounds of "Strict Cindy"
1k Bike Erg
*Score = Rounds + Reps

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE:
Athletes will complete as many rounds as possible of 400 Meter Run, 2 Rounds of “Strict Cindy”, and 1,000
Meter Bike in 25 Minutes.
STIMULUS:
“WITH YOU” is a
Pacer
workout.
STRATEGY:
Athletes should be able to complete a 400 Meter Run in under 2:00, 2 Rounds of “Strict Cindy” in under 2:00,
and a 1,000 Meter Bike in under 2:30.
SCALING:
If needed, athletes should scale the run distance to 300 Meters. To keep athletes moving, athletes should
scale “Cindy” reps to 3-6-9 and the Bike distance to 800 Meters if needed.
SCORING:
Athletes’ score will be Total Rounds + Reps. 100 Meters of Running or Biking will equal 1 Rep.
In today’s
[DAILY VIDEO]
we’ll dive into. . .
-Standards and Pacing

GENERAL WARM UP [5:00 - 13:00]

[5:00]
Buddy Rowling (Bike)
500 Meters
Every meter over/under 500 = 1 Burpee (cap at 10)
LINE DRILLS
20ft. Knee Hugs
20ft. Knuckle Drags
20ft. Quad Walk
20ft. Cradle Walk
20ft. Walking Spiderman
20ft. Side Lunge
20ft. Skips
20ft. Butt Kicks
20ft. High Knees
20ft. Side Shuffle L/R
20ft. 1/2 Speed Runs
20ft. 3/4 Speed Runs

SPECIFIC WARM UP [13:00 - 22:00]

STRICT CINDY
0:15 Dead Hang from Pull Up Bar
0:30 High Plank Hold
1:00 Rig/Rack/Pole Assisted Squat Hold
10 Scap Retractions
10 High Plank Shoulder Taps
10 Glute Bridges
3 Pausing Pull Ups (0:03 pause with chin over bar)
[Coach: MUST get chin over bar to count as a rep]
[Coach: tight midline; no movement to assist the Pull Up]
3 Pausing Push Ups (0:03 pause with chest and things on the floor)
[Coach: MUST touch chest and thighs to the floor to count as a rep]
[Coach: tight midline; no “worming” to assist the Push Up]
3 Pausing Air Squats (0:03 pause with hips clearly below knees)
[Coach: MUST get hips below knees to count as a rep]
[Coach: heels down and actively open hip by driving knees out]
[Coach: FULL RANGE OF MOTION]
3 Pull Ups
6 Push Ups
9 Air Squats
PRACTICE ROUND
100 Meter Run
2 Rounds of 3-6-9 “Strict Cindy”
250 Meter Bike

WOD [25:00 - 50:00] [25:00]

“WITH YOU”
-Athletes can push the Run because knowing that they can bring their heart rate back down during “Strict
Cindy”
-Athletes can push the first half of the Bike and pace the second half with the intention of pushing on the Run

COOLDOWN [50:00 - 60:00]

MOBILITY
1:00 Seated Quad Stretch
1:00 Banded Lat Stretch

AFTER CLASS

3 Rounds for Quality:

100 Meter Farmers Carry
Accumulate 1:00 in an L-Sit
8 Heavy Bent Over Single Dumbbell Rows (each side)
10 GHD Sit Ups

MODIFICATIONS

400 METER RUN

-Reduce Distances
-1,000m Bike
-500m Row
-400m Ski
-200m Run
-300m Air Run
-120 Double Unders
-50 Box Step Ups (what we did at CFNE)
STRICT CINDY
-Reduce Reps (3-6-9)
-Banded Pull Ups
-Ring Rows
-Elevated Push Ups
-Squat to Med Ball
-Single Dumbbell Bent Over Row (5 each arm)
-10 Push Ups, 15 Air Squats, 20 Sit Ups
1,000 METER BIKE
-Reduce Distances
-1,000m On Any Bike
-500m Row
-400m Ski
-400m Run
 -300m Air Run

WORKOUT VARIATIONS

AT HOME:
AMRAP 25:
400 Meter Run
2 Rounds of "Strict Cindy"
(10 Push Ups, 15 Air Squats, 20 AbMat Sit Ups)
1k Bike Erg
Could sub Run or Bike for 120 Double Unders

5FRx

THINK
Have A Routine
“The truth is that a good routine is not only a source of great comfort and stability, it’s the platform from which
stimulations and fulfilling work is possible.”
-Ryan Holiday
When you have a routine, it helps quiet your mind because it limits the amount of choices you need to make.
It creates structure inside the chaos. A routine provides a platform to practice presence. The greater number
of details in your life that you can set to a routine, the less amount of clutter you will have in your mind.
-Sarah Gardner (Daily JAM)

Movement

"WITH YOU"

COMPTRAINGYM.COM [email protected] COMPTRAIN.COM

COMPTRAIN AFFILIATE PROGRAMMING

FRIDAY // 02.04.2022

"FORTITUDE"

Compete
[ALL TRACKS]
On the Minute x 30:
1 Minute Row
1 Minute Burpees
*Score = Lowest Round of Calories Rowed + Lowest Round of Burpees

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE:
Athletes will complete 15 Rounds of 1 Minute of Row Calories and 1 Minute of Burpees. (30 Minutes Total)
STIMULUS:
“FORTITUDE” is a
Threshold
workout.
STRATEGY:
Athletes during the practice rounds should establish a number of Calories/Burpees they feel they can sustain
for 15 Rounds.
SCALING:
Athletes can work for 0:45 and transition for 0:15
SCORING:
Athletes’ score will be their Lowest Round of Calories + Burpees combined.
In today’s
[DAILY VIDEO]
we’ll dive into. . .
-Efficient Burpees
-Strategy

GENERAL WARM UP [5:00 - 8:00]

1:00 Easy Pace Rowing

0:20 Active Spiderman
0:20 Lying Chest Opener Stretch
0:20 Updog to Downdog
0:20 Standing Straddle Stretch
0:20 Frog Hops
0:20 Slow Burpees

SPECIFIC WARM UP [8:00 - 15:00]

ROW
[Coach: today we want athletes to Row at a sustainable pace for 0:45 focusing on power]
0:45 Row
BURPEES
[Coach: today we want athletes to Burpee at a sustainable pace for 0:45 focusing on moving efficiently]
0:45 Burpees
[Coach: athletes can keep feet wide to shorten the range of motion]
3 Burpees
[Coach: athletes must stand to full extension, hands overhead, and feet must leave the floor]
3 Pausing Burpees (have athletes pause after the jump with hands overhead at full hip extension)
PRACTICE ROUND
[Coach: athletes to come out at a strategic pace stopping both movements at 0:45 to have 0:15 of transition
time]
1:00 Row Calories
1:00 Burpees
1:00 Row Calories
1:00 Burpees

WOD [20:00 - 50:00] [30:00]

“FORTITUDE”
-Athletes should be strategic about the number of Calories and Burpees they choose
-Athletes need to dig deep around the halfway point and stay in control of their mindset
-There is no room in today’s workout for negative thoughts or self doubt!

COOLDOWN [50:00 - 60:00]

MOBILITY
1:00 Pigeon Pose (each side)
1:00 Child’s Pose

AFTER CLASS

All Percentages Off 1RM Snatch:

3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
2 Reps @ 80%
2 Reps @ 85%
2 Reps @ 78%
2 Reps @ 83%
2 Reps @ 88%

MODIFICATIONS

ROW
-Any Machine Calories
BURPEES
-Hollow Body Rocks
-AbMat Sit Ups
-Squat Jumps
-Air Squats
-Hand Release Push Ups

WORKOUT VARIATIONS

LIMITED SPACE/EQUIPMENT:
-Stagger by 1:00 (make sure athletes switch at the 0:45!)
AT HOME:
On the Minute x 30:
1 Minute Machine Calories/Run Meters
1 Minute Burpees

5FRx

CONNECT
Three Connections We Should Focus on. . .
Building Deep Connections with Family and Friends
Making Time to Connect with Nature
Connecting with our Breath
We're Breathing All Wrong | Chasing Excellence

Movement

"FORTITUDE"
COMPTRAINGYM.COM [email protected] COMPTRAIN.COM
COMPTRAIN AFFILIATE PROGRAMMING

SATURDAY // 02.05.2022

"PASS INTERFERENCE"

Compete
3 Rounds:
15 Deadlifts (135/95)
15 Pull-Ups
Directly Into...
3 Rounds:
12 Front Squats (135/95)
12 Chest to Bar Pull-Ups
Directly Into...
3 Rounds:
9 Shoulder to Overhead (135/95)
9 Bar Muscle-Ups
[Kilos = 61/43]
Time Cap: 18 Minutes
*Score = Time it takes to complete the workout

Train
3 Rounds:
15 Deadlifts (135/95)
12 Strict Pull-Ups
Directly Into...
3 Rounds:
12 Front Squats (135/95)
9 Strict Pull-Ups
Directly Into...
3 Rounds:
9 Shoulder to Overhead (135/95)
9 Burpee Pull-Ups
[Kilos = 61/43]
Time Cap: 18 Minutes
*Score = Time it takes to complete the workout

Sweat
3 Rounds:
15 Deadlifts (95/65)
15 Pull-Ups
Directly Into...
3 Rounds:
12 Front Squats (95/65)
12 Pull-Ups
Directly Into...
3 Rounds:
9 Shoulder to Overhead (95/65)
9 Burpee Pull-Ups
[Kilos = 43/29]
Time Cap: 18 Minutes
*Score = Time it takes to complete the workout

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE:
Athletes will complete 3 Rounds of 3 different couplets for time. The first couplet will be 3 Rounds of 15
Deadlifts and 15 Pull-Ups. The second couplet will be 3 Rounds of 12 Front Squats and 12 Chest to Bar
Pull-Ups. The third couplet will be 3 Rounds of 9 Shoulder to Overhead and 9 Bar Muscle-Ups.
STIMULUS:
“PASS INTERFERENCE” is a
Grind
workout.
STRATEGY:
Athletes should be able to complete each 3 Round couplet in under 6:00. Athletes should be able to finish 1
Round of a couplet in under 2:00.
SCALING:
Athletes should choose a barbell load they confidently can go unbroken on Deadlifts and Front Squats; and
a barbell load they can complete Shoulder to Overhead in 2 sets maximum. Today is a big gymnastics day-
athletes will need to put a lot of thought into the correct variation and number of reps. Today is a good day to
scale the movement variation first and then scale reps if needed.
Scaling Examples:
-15 Rings Rows, 12 Banded Pull-Ups, 9 Burpee Pull-Ups
-15 Banded Pull-Ups, 12 Jumping Pull-Ups, 9 Burpee Pull-Ups
-12 Thick Banded Pull-Ups, 9 Light Band-Pull Ups, 6 Burpee Pull-Ups
* SCORING:*
Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 15-18 Minutes.
There is a time cap of 18 Minutes.
In today’s
[DAILY VIDEO]
we’ll dive into. . .
-Barbell Movements
-Scaling

GENERAL WARM UP [5:00 - 10:00]

2 Rounds. . .
0:15 Band Pull Aparts
0:15 Banded Strict Press
0:15 Inchworm
0:15 Lying Chest Opener Stretch
0:15 Single Leg Glute Bridges (each side)
Hip Stretches (all on one side then all on the other)
0:20 Static Spiderman
0:20 Runners Lunge (elbow to floor)
0:20 Half Kneeling Hamstring Stretch
0:20 Half Kneeling Adductor Stretch

TECHNIQUE & BUILD [10:00 - 20:00]

EMPTY BARBELL
10 Deadlifts
[Coach: actively pull bar into legs and maintain neutral spine (especially as athletes bring bar below the knees)]
10 Front Squats
[Coach: heels down and elbows up]
10 Strict Press
[Coach: full extension overhead and midline stays tight]
5 Tempo Deadlifts (0:05 on the way down)
[Coach: push hips back; don’t let knees bend until the bar is below the knee]
5 Tempo Front Squats (0:05 on the way down)
[Coach: hips back and DOWN]
5 Tempo Push Jerks (0:05 on the way back to the front rack)
[Coach: head out of the way;break at the elbows first and return to a strong front rack position]
LIGHTWEIGHT BARBELL
9 Deadlifts
6 Front Squats
3 Push Jerks
WORKOUT WEIGHT BARBELL
9 Deadlifts
6 Front Squats
3 Push Jerks

SPECIFIC WARM UP [20:00 - 29:00]

10 Scap Retractions
10 Mini Kip Swings
5 Big Kip Swings
[TRAIN] 3 Strict Pull-Ups
[COMPETE/SWEAT] 3 Pull-Ups
[Coach: tight midline- if athletes are doing Strict Pull-Ups, they shouldn’t move at all through their midline. If
athletes are doing kipping or butterfly Pull-Ups, they should try to maintain a tight hollow and arch position
throughout the movement.]
[TRAIN] 2 Strict Pull-Ups
[SWEAT] 2 Pull-Ups
[Coach: athletes can focus on full range of motion; getting chin clearly over the bar]
[COMPETE] 3 Chest to Bar Pull-Ups
[Coach: athletes may want to widen their grip a bit to allow for more pull into the bar]
[TRAIN/SWEAT] 3 Burpee Pull-Ups
[Coach: smooth transition from Burpee to Pull-Up]
[COMPETE] 2 Bar Muscle-Ups
[Coach: big kip swing THEN drive hips towards the bar]
PRACTICE ROUND
3 Deadlifts
3 Pull-Ups
2 Front Squats
2 Chest to Bar Pull-Ups
1 Shoulder to Overhead
1 Bar Muscle-Up

WOD [32:00 - 50:00] [18:00]

“PASS INTERFERENCE”
-Athletes should cap each couplet at 6:00
-Athletes should break up Pull-Ups/Chest to Bar Pull-Ups from the start to manage pulling fatigue
-Athletes should hold on to unbroken sets on the barbell; moving at a breathable pace

COOLDOWN [50:00 - 60:00]

MOBILITY
1:00 Pigeon Pose
1:00 Seated Straddle Stretch

AFTER CLASS

All Percentages Off 1RM Clean & Jerk:

3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
2 Reps @ 80%
2 Reps @ 85%
2 Reps @ 78%
2 Reps @ 83%
2 Reps @ 88%
##MODIFICATIONS
BARBELL MOVEMENTS
-Reduce Loading
-Reduce Reps
-Sub Dumbbells
PULL-UPS
-Reduce Reps
-Use Bands
-Strict Pull-Ups
-Ring Rows
-Double Dumbbell Bent Over Rows
CHEST TO BAR
-Reduce Reps
-Use Bands
-Strict Pull-Ups
-Chin Over Bar Pull-Ups
-Ring Rows
-Alternating Dumbbell Plank Rows
BAR MUSCLE-UPS
-Reduce Reps
-Use Bands
 -Burpee Chest To Bar Pull-Ups
-Double Dumbbell Devil Presses

WORKOUT VARIATIONS

PARTNER OPTION:
[TEAM OF 2]
Athletes alternate stations with partner
AMRAP 6:
12 Deadlifts
12 Pull Ups
6 Calorie Bike
Directly into. . .
AMRAP 6:
9 Front Squats
9 Chest to Bar Pull ups
6 Calorie Bike
Directly into. . .
AMRAP 6:
6 Shoulder to Overhead
6 Bar Muscle Ups
6 Calorie Bike
-Score = Total Rounds + Reps
AT HOME:
3 Rounds:
15 Double Dumbbell Deadlifts
30 AbMat Sit Ups
Directly Into…
3 Rounds:
12 Double Dumbbell Front Squats
24 Push Up to Plank Row (total reps)
Directly Into…
3 Rounds:
9 Double Dumbbell Shoulder to Overhead
9 Double Dumbbell Devil’s Presses
-Score = Time it takes to complete the workout

5FRx

It's really not the hour at the gym.

We understand that the greatest adaptation is the one between the ears. It's not about the hour in the gym.
It's about how the hour in the gym affects the other 23 hours of the day. We are becoming better, stronger,
more formidable human beings because of the hardships we go through. We are not looking for the shortcut.
We want the opposite. We want the hardest possible thing because we understand what's on the other side
of it:
A better version of ourselves.

Movement

"PASS INTERFERENCE"

COMPTRAINGYM.COM [email protected] COMPTRAIN.COM

 COMPTRAIN AFFILIATE PROGRAMMING

SUNDAY // 02.06.2022

"1/2 GOAT DAY"

Compete
[ALL TRACKS]
On the Minute x 20:
Odd Minute: Machine Calories
Even Minute: "Goat" Movement of Choice
*"Goat" is a word used in CrossFit to describe a movement that is challenging for us
*Today is geared towards "practice" and dialing in mechanics at a controlled heart rate

CTGym Lesson Plan

For the weeks leading up to The Open, Sunday's WOD will be
"1/2 GOAT DAY"
[DAILY VIDEO]
-This gives athletes a chance to practice a skill of choice they want to get better at for The Open
-"Goat" is a word used in CrossFit to describe a movement that is challenging for us
-Today is geared towards "practice" and dialing in mechanics at a controlled heart rate
-Athletes should choose an appropriate rep scheme for each movement that keeps today's workout at practice
intensity

5FRx

SUNDAY REGENERATION
For Total Reps:
1:00 Max Hollow Body Rocks
1:00 Max AbMat Sit Ups
1:00 Max Bodyweight Glute Bridges
1:00 Max High Plank Shoulder Taps
1:00 Rest

Movement

"1/2 GOAT DAY"

COMPTRAINGYM.COM [email protected] COMPTRAIN.COM