COMPTRAIN AFFILIATE PROGRAMMING

MONDAY // 02.14.2022

"FRAN"

Compete
PART 1: THRUSTER
7-5-3:
Thrusters
*Score = Heaviest Load
PART 2: "FRAN"
21-15-9:
Thrusters (95/65)
Pull-ups
[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 moderate set of 3 Thrusters to overload the barbell before the workout. In
Part 2, athletes will complete 21-15-9: Thrusters and Pull-Ups for time.
STIMULUS:
“FRAN” is a
Sprint
.
STRATEGY:
All athletes should be finishing “FRAN” under 6:00 to be meeting the intended stimulus.
SCALING:
Athletes should choose a weight for Thrusters that they can complete the set of 21 unbroken. Athletes should
choose a number of Pull Ups they can do all sets in more than 3 sets.
SCORING:
Athletes’ score in Part 1 will be their
Heaviest Load
. Athletes’ score in Part 2 will be their
Time
. Athletes should aim to finish in
3-6 Minutes
.
In today’s
[DAILY VIDEO]
we’ll dive into. . .
-Hip Mobility
-Squat to ¾ Stand to Thruster

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

HIP MOBILITY
0:20 Static Spiderman
0:20 Runner Lunge
0:20 Half Kneeling Hamstring Stretch
0:20 Adductor Stretch
[All on one leg then switch]
1:00 Rig/Rack Assisted Squat
5 Air Squats
0:10 Pull Up Bar Dead Hang
5 Arm Circles Backwards and Forwards

TECHNIQUE & BUILD [10:00 - 30:00]

EMPTY BARBELL
5 Deadlifts
5 Power Cleans
5 Front Squats
5 Strict Press
3 Strict Press
3 Push Press
3 Front Squats
3 Thrusters
2 Front Squats
[Coach: aggressive hip extension; enough that the bar pops off the shoulders]
2 Front Squat to ¾ Stand
[Coach: aggressive hip extension; enough that the bar pops off the shoulders]
2 Front Squat to ¾ Stand to Thruster
[Coach: aggressive hip extension]

PART 1: THRUSTER [20:00 - 30:00]

[10:00 WINDOW]
Build to A Heavy set of 3 Thrusters
-Score = Heaviest Load

SPECIFIC WARM UP [30:00 - 40:00]

PULL UPS
10 Scap Retractions
10 Mini Kip Swings
[Coach: tight lower body; move through shoulders]
1-3 Strict Pull Ups
3 Kipping Pull Ups
3 Workout Pull Ups
PRACTICE ROUNDS
3 Thrusters
3 Pull Ups
0:30 Rest
5 Thrusters
5 Pull Ups
0:30 Rest
7 Thrusters
7 Pull Ups

WOD [45:00 - 52:00] [7:00]

“FRAN”
-Athletes should scale appropriately to finish under 6:00
-Athletes should break 1 time maximum on the barbell
-Athletes should break 2 times maximum on the Pull Ups

COOLDOWN [52:00 - 60:00]

MOBILITY
1:00 Seated Quad Stretch
1:00 Child’s Pose

AFTER CLASS

3 Rounds for Quality

12 Strict Ring Dips
9 Weighted Sit Ups
6 Strict Pull ups
3 Wall Walks

MODIFICATIONS

THRUSTERS
-Reduce Load
-Reduce Reps
-Front Squats
 -Push Press
-Double Dumbbell Thrusters
PULL UPS
-Reduce Reps
-Band Assisted
-Jumping Pull Ups
-Ring Rows
-Burpees
-27-21-15: AbMat Sit Ups

WORKOUT VARIATIONS

LIMITED SPACE/EQUIPMENT:
-Run 2 heats
AT HOME:
PART 1: DOUBLE DUMBBELL THRUSTER
Build to A Heavy set of 3 Thrusters
*Score = Heaviest Load
PART 2: “FRAN”
21-15-9:
Double Dumbbell Thrusters
Burpees
OR
27-21-15:
AbMat Sit Ups

5FRx

EAT
A Day of Eating | Chasing Excellence
https://www.youtube.com/watch?v=KUo5Dbp8q4I

Movement

"FRAN" (class)

COMPTRAINGYM.COM SUPPORT@COMPTRAINGYM.COM COMPTRAIN.COM

COMPTRAIN AFFILIATE PROGRAMMING

TUESDAY // 02.15.2022

"TWO SEATER"

Compete
For Time:
500m, 750m, 1,000m, 1,500m Row
*After every Row, 25 Double Dumbbell Floor Press (50/35)
[Kilos = 22.5/15]
*Score = Time it takes to complete the workout

Train
For Time:
500m, 750m, 1,000m, 1,500m Row
*After every Row, 25 Double Dumbbell Floor Press (50/35)
[Kilos = 22.5/15]
*Score = Time it takes to complete the workout

Sweat
For Time:
500m, 750m, 1,000m, 1,500m Row
*After every Row, 25 Double Dumbbell Floor Press (35/25)
[Kilos = 15/10]
*Score = Time it takes to complete the workout

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE:
For Time, athletes will complete 500m, 750m, 1,000m, 1,500m Row. After every Row, athletes will do 25
Double Dumbbell Floor Presses.
STIMULUS:
“TWO SEATER” is a
Grind
.
STRATEGY:
Athletes should be able to hold a 2:30/500m pace or faster for all Row distances. Athletes should be able to
complete all Dumbbell Floor Press sets in a maximum of 3 sets.
SCALING:
If needed, athletes can scale the Row distance to 400m, 600m, 800m, and 1,200m. Athletes should choose
Dumbbells they could Floor Press for an unbroken set of 15 when fresh.
SCORING:
Athletes’ score will be the
Time
it takes to complete the workout. Athletes should aim to finish in
20-25 Minutes
.
In today’s
[DAILY VIDEO]
we’ll dive into. . .
-PRO (Individuals) vs. Gym
-Row like you are swimming
-Dumbbell Floor Press set up

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

0:30 Row
0:15 High Plank
3 Push Ups
10 Thin Band Pull Aparts
0:30 Row
0:15 High Plank Scap Retractions
3 Push Ups
10 Thin Band Pull Aparts
0:30 Row
0:15 High Plank Shoulder Taps
3 Push Ups
10 Thin Band Pull Aparts
MOBILITY
0:30 Lying Chest Opener Stretch (each side)

SPECIFIC WARM UP [10:00 - 23:00]

LIGHT DUMBBELLS
10 Supine Scap Retractions
[Coach: retract shoulder blades and then reach towards the ceiling as much as possible with straight arms]
[Coach: how to set up for a Floor Press]
5 Pausing Double Dumbbell Floor Press (0:03 pause on the floor)
[Coach: engage shoulders, then bend elbows, finish with elbows fully extended]
[Coach: how to “dump” dumbbells. . . elbows to the floor then extend arms]
WORKOUT WEIGHT DUMBBELLS
PRACTICE ROUND
100 Meter Row
10 Double Dumbbell Floor Press
150 Meter Row
10 Double Dumbbell Floor Press

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

“TWO SEATER”
-Athletes should aim to hold a consistent pace on the Row for all distances
-Athletes should aim to break consistently on the Dumbbell Floor Press

COOLDOWN [50:00 - 60:00]

MOBILITY
1:00 Foam Roll Lats & Upper Back

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 @ 85% 1RM
1 Set of Max Reps 1RM
[Leave No Reps In The Tank On Max Set]

MODIFICATIONS

ROW 500, 750, 1,000, 1,500

-Reduce Distance: 400, 600, 800, 1200
-Bike Erg: 1000, 1500, 2000, 3000
-Run: 400, 600, 800, 1200
-Ski Erg: 400, 600, 800, 1200
-Air Run: 300, 450, 600, 900
DOUBLE DUMBBELL FLOOR PRESS
-Reduce Load
-Reduce Reps
-Hand Release Push Ups

WORKOUT VARIATIONS
 PARTNER OPTION 1:
[TEAM of 2]
For Time:
500 Meter Synchro Row
60 Bench Press(135/95)
750 Meter Synchro Row
40 Bench Press(155/105)
1,000 Meter Synchro Row
20 Bench Press(185/135)
1,500 Meter Synchro Row
10 Bench Press(205/145)
-Partition Bench Reps However
PARTNER OPTION 2:
[TEAM of 2]
For Time:
1,00 Meter Row
60 Bench Press(135/95)
1,500 Meter Row
40 Bench Press(155/105)
2,000 Meter Row
20 Bench Press(185/135)
3,000 Meter Row
10 Bench Press(205/145)
-Partition Row/Bench Reps However
AT HOME:
For Time:
400m, 600m, 800m, 1,200m Run
-After every Row, 25 Double Dumbbell Floor Press
-Score = Time it takes to complete the workout

5FRx

SLEEP
February Sleep Challenge!
-Quantity
-Quality
-Consistency
Ben Talks About February Sleep Challenge

Movement

Ben Talks Sleep Challenge

"TWO SEATER"

COMPTRAINGYM.COM SUPPORT@COMPTRAINGYM.COM COMPTRAIN.COM

COMPTRAIN AFFILIATE PROGRAMMING

WEDNESDAY // 02.16.2022

"Y TÚ?"

Compete
[ALL TRACKS]
Every 2:00 x 10 Rounds:
2 Rope Climbs
Max Meter Bike Erg
*Score = Sum Total Meters

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE:
Athletes will complete 2 Rope Climbs every 2:00, starting on the 0:00. In the remaining time, athletes will Bike
as many Meters as possible.
STIMULUS:
“Y Tú?” is a
Pacer
workout.
STRATEGY:
Athletes should be able to complete 2 Rope Climbs in under 0:50.
SCALING:
If needed, athletes can scale to 1 Rope Climb or 2 Half Rope Climbs, 8 Knee to Chest, 8 Toes to Bar, 4-6
Strict Pull Ups. Athletes can also alternate between 9 Knee to Chest and 6 Strict Pull Ups.
SCORING:
Athletes’ score will be Sum
Total Meters Biked
.
In today’s
[DAILY VIDEO]
we’ll dive into. . .
-Coaching High Knees
-Half Rope/Pull Up Bar sub

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

1:00 Bike
[Coach: damper @ 1-3 RMPs above 80]
0:20 Inchworm to Push Up
0:20 Dive Bombers
0:20 Active Spiderman
1:00 Bike
[Coach: damper @ 3-5 RMPs above 80]
0:20 Active Samson
0:20 Alternating Quad Stretch
0:20 Alternating Side Lunge
0:30 Bike
[Coach: damper @ 5-7 RMPs above 80]
0:20 Pull Up Bar Dead Hang
0:20 Scap Retractions
0:20 Mini Kip Swings

SPECIFIC WARM UP [15:00 - 19:00]

ROPE CLIMBS
5 Knee to Chest
5 Knee to Elbow
3 Strict Pull Ups
[Coach: Knee to Chest and Pull Ups are great Rope Climb modifications to work on the strength needed to
Rope Climb]

ROPE CLIMB PRACTICE/MODIFICATIONS [19:00 - 25:00]

[Coach: today is a great day to touch base with athletes on individual modifications and coach 1:1 foot
clamps/technique]
PRACTICE ROUND
1 Rope Climb
200 Meter Bike

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

“Y Tú?”
-Athletes need to be done Rope Climbs by the 0:50; especially if we are staggering two heats by 1:00
-Athletes should focus on making little fast circles with their feet when Biking
-Athletes should hinge with a flat back on the Bike making sure their body weight is

COOLDOWN [50:00 - 60:00]

MOBILITY
1:00 Couch Stretch (each side)
1:00 Half Kneeling Adductor Stretch (each side)

AFTER CLASS

Deadlifts:
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 @ 85% 1RM
1 Set of Max Reps 1RM
[Leave No Reps In The Tank On Max Set]

MODIFICATIONS

ROPE CLIMBS
-Reduce Reps
-Half Rope Climbs
-2 Rope Climb = 2 Pull Ups + Knee to Chest x2
-2 Rope Climbs = 6 Strict Pull Ups
-2 Rope Climbs = 8 Knee to Chest
-Alternate Strict Pull Ups and Knee to Chest
0:00 6 Strict Pull Ups
2:00 8 Knee to Chest
4:00 6 Strict Pull Ups
6:00 8 Knee to Chest
....
MAX METER BIKE
-Max Meter on Any Machine
-Max 10m Shuttle Runs

WORKOUT VARIATIONS

LIMITED SPACE/EQUIPMENT:
-Stagger two heats by 1:00
AT HOME:
Every 2:00 x 10 Rounds:
5 Double Dumbbell Devil’s Presses
Max 10m Shuttle Runs
*Score = Sum Total Shuttle Runs

5FRx

TRAIN
 Assessing Health by Measuring Fitness || Chasing Excellence with Ben Bergeron
https://www.youtube.com/watch?v=65cmN5PNXd8

Movement

"Y Tú?"

COMPTRAINGYM.COM SUPPORT@COMPTRAINGYM.COM COMPTRAIN.COM

COMPTRAIN AFFILIATE PROGRAMMING

THURSDAY // 02.17.2022

"STICKWITU"

Compete
[ALL TRACKS]
5 Rounds:
1 Minute Max Calorie Row
1 Minute Max AbMat Sit Ups
1 Minute Max Kettlebell Swings
[SWEAT] 35/25
[TRAIN/COMPETE] 53/35
1 Minute of Rest
[Kilos = (24/16)(16/12)]
*Score = Sum Total Reps
*Athletes will enter Total Reps for all 5 Rounds

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE:
Athletes will complete 5 Rounds of 1 Minute Max Calorie Row, 1 Minute Max AbMat Sit Ups, 1 Minute Max
Kettlebell Swings, and 1 Minute of Rest.
STIMULUS:
“STICKWITU” is a Interval
Pacer
workout.
STRATEGY:
Athletes should try to maintain consistent Reps throughout all 5 Rounds.
SCALING:
Athletes should choose a Kettlebell weight they can Swing unbroken or with 1 break for all 5 Rounds.
SCORING:
Athletes will record Total Reps for each round. Athletes’ score will be
Sum Total Reps
of all 5 Rounds.
In today’s
[DAILY VIDEO]
we’ll dive into. . .
-Shoulders back/Chest open
-Fluid Rowing
-Kettlebell Front Hold

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

2 Rounds of. . .
0:20 Dead Hang from Pull Up Bar
0:10 Rest
0:20 Dead Hang from Pull Up Bar
0:10 Rest
0:20 Plank
0:10 Rest
0:20 Plank
0:10 Rest
0:20 Kettlebell Front Hold
0:10 Rest
0:20 Kettlebell Front Hold
0:10 Rest
1:00 Easy Row
0:20 Active Spiderman
0:20 Updog to Downdog
0:20 Seated Straddle Stretch (alternating between L, R, C)

SPECIFIC WARM UP [13:00 - 26:00]

0:20 Row
[Coach: powerful pull; slow and control on the recovery]
0:10 Transition
0:20 Eccentric AbMat Sit Ups (0:03 on the way down)
[Coach: slow and control on the way down fast on the way up]
0:10 Transition
0:20 Kettlebell Deadlifts
[Coach: maintain neutral spine]
0:20 Row
[Coach: shoulders back/chest open]
0:10 Transition
0:20 Slow AbMat Sit Ups
[Coach: shoulders back/chest open]
0:10 Transition
0:20 Russian Kettlebell Swings
[Coach: shoulders back/chest open]
KETTLEBELL SWINGS
5 Kettlebell Swings
[Coach: jump through legs and punch arms straight]
5 Kettlebell Swings
[Coach: athletes must have the bottom of their kettlebell pointed towards the ceiling for a rep to be complete]
[Coach: athletes to keep midline tight when kettlebell is over head]
PRACTICE ROUND
0:20 Row
[Coach: workout pace]
0:10 Transition
0:20 AbMat Sit Ups
[Coach: workout pace]
0:10 Transition
0:20 Kettlebell Swings
[Coach: stand tall with strong midline]

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

“STICKWITU”
-Athletes should aim to be consistent
-Athletes should Row for 0:50 - 0:55 giving themselves time to transition to Sit Ups
-Athletes stronger at AbMat Sit Ups should sit up until the end of the minute, transitioning to the kettlebell
during the final working minute.
-Athletes stronger at Kettlebell Swings should sit up for 0:50 - 0:55 giving themselves time to transition to the
Kettlebell Swings

COOLDOWN [50:00 - 60:00]

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

AFTER CLASS

4 Rounds of. . .
100m Single Kettlebell Farmers Carry (suitcase carry)(switch arms at 50m)
10 Pausing Single Kettlebell Goblet Squats (0:05 pause at the bottom)
1:00 Hollow Body Hold

MODIFICATIONS

ROW
-Any Machine
-Burpees
-10m Shuttle Runs
ABMAT SIT UPS
-High Plank Shoulder Taps
 -Lying Knee Tucks
-Candlesticks
-V Ups
-Hollow Body Rocks
-Flutter Kicks
KETTLEBELL SWINGS
-Reduce Load
-Russian Kettlebell Swings
-Kettlebell Deadlifts
-Hip Bridges
-Air Squats

WORKOUT VARIATIONS

PARTNER OPTION:
AMRAP 7:
Calorie Row [Partner Dead Hang]
Directly Into…
AMRAP 7:
Kettlebell Swings [Partner Plank Hold]
Directly Into..
AMRAP 7:
AbMat Sit-ups [Partner Double Kettlebell Front Rack Hold]
-Score = Total Reps of Row Calories + Kettlebell Swings + AbMat Sit Ups
-Athletes switch when partner. . . falls from the Dead Hang, Breaks on the Plank, or rests the Kettlebells on
the floor
AT HOME:
5 Rounds:
1 Minute Max Calorie Machine or 200m Run
1 Minute Max Sit Ups
1 Minute Max Russian Kettlebell/Dumbbell Swings
1 Minute of Rest

5FRx

THINK
"The five most dangerous words in business are: Everybody else is doing it."
-Warren Buffett
Just because so many people are doing something, doesn't mean it is the right thing to do. Listen to your
instincts. Follow your heart and blaze your own trail.
-Sarah Gardner (Daily JAM)

Movement

"STICKWITU"

COMPTRAINGYM.COM SUPPORT@COMPTRAINGYM.COM COMPTRAIN.COM

COMPTRAIN AFFILIATE PROGRAMMING

FRIDAY // 02.18.2022

"OPEN TEST"

Compete
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24"/20")
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatches (145/100)
10 Ring Muscle-ups
[Kilos = 63.5/45]
*Score = Rounds + Reps

Train
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24"/20")
40 Toes to Bar
20 Strict Pull-ups
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatches (145/100)
10 Burpee Strict Pull-ups
[Kilos = 63.5/45]
*Score = Rounds + Reps

Sweat
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24"/20")
40 Toes to Bar
30 Pull-ups
30 Burpees
20 Power Cleans (95/65)
20 Jerks (95/65)
10 Power Snatches (95/65)
10 Burpee Pull-ups
[Kilos = 43/29]
*Score = Rounds + Reps

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE:
In 20 Minutes, athletes will complete as many rounds as possible of 50 Wall Balls, 50 Double Unders, 40 Box
Jumps, 40 Toes to Bar, 30 Chest to Bar Pull Ups, 30 Burpees, 20 Power Cleans, 20 Push Jerks, 10 Power
Snatches, and 10 Ring Muscle Ups.
STIMULUS:
“OPEN TEST” is a
Grind
.
STRATEGY:
Athletes should aim to complete. . .
Wall Balls in 2-3 sets
Double Unders in 1-2 sets
Toes to Bar in 5-10 sets (athletes shouldn’t rest longer than 0:03)
Chest to Bar in 5-10 sets (athletes shouldn’t rest longer than 0:03)
Power Clean in quick singles
Push Jerks in 2-4 sets
Ring Muscle Ups in 2-5 sets
BIG TAKEAWAY
: athletes shouldn’t rest longer than 0:03-0:05 between sets or movements. Athletes should break movements
into small sets to stay moving.
SCALING:
Athletes should choose a barbell load that can maintain good form/technique on Power Snatches under
fatigue. Athletes will most likely be doing quick singles on the Power Snatches.
SCORING:
Athletes’ score will be
Total Rounds + Reps
. Athletes should aim to make it through the Push Jerks. Some athletes will complete 1+ Rounds.
In today’s
[DAILY VIDEO]
we’ll dive into. . .
-Power Snatching under fatigue

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

0:20 Single Unders

0:20 Quad Stretch
0:20 Single unders
0:20 Knuckle Drags
0:20 Single Unders
0:20 Alternating Side Lunge
0:20 Single Unders
0:20 Active Spiderman
0:20 Downdog

SPECIFIC WARM UP [8:00 - 18:00]

WALL BALLS
5 Med Ball Thrusters
5 Pausing Wall Balls
[Coach: athletes start at the bottom of their squat, call “go”, athletes complete a wall ball and return to holding
the bottom of the squat until you call “go”]
[Look for: full depth, feet flat, heels down]
DOUBLE UNDERS
10 High Single Unders
10 Double Unders
[Coach: athletes legs will be heavy after Wall Balls. Athletes should jump a little higher and keep arms long
and relaxed.]
BOX JUMPS
10 Step Ups
4 Box Jumps
[Coach: athletes need to stand to full hip and knee extension with shoulders over hips]
TOES TO BAR
10 Scap Retractions
4 Kip Swings
4 Knee to Chest
4 Toes to Bar
[Coach: athletes should break before it's needed to manage midline fatigue. Athletes should focus on
kicking/flicking their feet in the kip swing.]
CHEST TO BAR PULL UPS
1-3 Strict Pull Ups
3 Pull Ups
3 Chest to Bar Pull Ups
[Coach: athletes should break before it's needed to manage fatigue. Athletes should focus on kicking/flicking
their feet in the kip swing.]
BURPEES
3 Slow Burpees
[Coach: athletes should maintain a wide stance to minimize their distance from the floor.]
[Coach: athletes need to stand to full hip and knee extension with shoulders over hips]

TECHNIQUE & BUILD [18:00 - 22:00]

EMPTY BARBELL
10 Deadlifts
10 Muscle Cleans
10 Strict Press
3 Pausing Power Cleans (0:03 pause in the catch)
3 Power Cleans
3 Pausing Push Jerks (0:03 pause in the catch)
3 Push Jerks
2 Power Snatches from the Pocket
2 Power Snatches from the Knee
2 Power Snatches from Mid Shin
[Coach: elbows MUST lock out fast. Athletes should not be catching the barbell with bent arms and press out
the weight to complete the rep.]

[4:00 to Build to Workout Weight]

SPECIFIC WARM UP [22:00 - 26:00]

5 Wall Balls
5 Double Unders
4 Box Jumps
4 Toes to Bar
3 Chest to Bar
3 Power Cleans
2 Push Jerks
2 Power Snatches
1 Ring Muscle Up

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

“OPEN TEST”
-Athletes’ main focus is to never be resting for longer than 0:03
-Athletes can break Toes to Bar, Chest to Bar, and Power Cleans into singles, doubles, or triples in order to
maintain quick breaks between sets

COOLDOWN [50:00 - 60:00]

MOBILITY
1:00 Child’s Pose

AFTER CLASS

3 Giant Sets:
1 Minute L-Sit
300 Meter Ski Erg/Row
50' Barbell Overhead Walking Lunge
-Rest As Needed Between Sets
-Weight Is Up To You
-Should Be Challenging, But Unbroken

MODIFICATIONS

WALL BALLS
-Reduce Reps
-Reduce Load
-Med Ball Jump Squats
-Jump Squats
DOUBLE UNDERS
-Reduce Reps
-75 Single Unders
-50 High Single Unders
-1:00 on Any Machine
BOX JUMPS
-Reduce Reps
-Reduce Height
-Box Step Ups
-Reverse Lunges
TOES TO BAR
-Reduce Reps
-Knee to Chest
-Toes to Space
-Lying Knee Tucks
-60 AbMat Sit Ups
CHEST TO BAR
-Reduce Reps
-Pull Ups
-20 Strict Pull Ups
-Ring Rows
BURPEES
-Reduce Reps
-Straight Arm Burpees
-2:00 on Any Machine
POWER CLEANS
-Reduce Reps
-Reduce Load
-Hang Power Cleans
-Double Dumbbell Power Cleans
PUSH JERKS
-Reduce Reps
-Reduce Load
-Double Dumbbell Push Jerks
POWER SNATCHES
-Reduce Reps
-Reduce Load
-Hang Power Snatches
-20 Alternating Dumbbell Power Snatches
RING MUSCLE UPS
-Reduce Reps
-Bar Muscle Ups
-Banded Bar Muscle Ups
-Strict Ring Dips
-Burpee Pull Ups

WORKOUT VARIATIONS

LIMITED SPACE/EQUIPMENT:
-Stagger by 3:00
AT HOME:
AMRAP 20:
60 AbMat Sit UPs
50 Single Dumbbell Jump Squats
50 Double Unders
40 Single Dumbbell Step Back Lunges
40 Alternating High Plank Dumbbell Rows
30 Burpees
30 Double Dumbbell Power Cleans
20 Double Dumbbell Push Jerks
20 Single Dumbbell Alternating Power Snatches
10 Double Dumbbell Devil’s Presses

5FRx

CONNECT
Human beings are social animals. One individual, no matter how powerful, how clever, cannot survive without
other human beings. So the best way to fulfill your wishes, to reach your goals, is to help others, to make more
friends.
How do we create more friends? Trust. How do you develop trust? It's simple: You show your genuine sense
of concern for their well-being. Then trust will come. Without trust, their is no friendship.
 Movement

"OPEN TEST"

COMPTRAINGYM.COM SUPPORT@COMPTRAINGYM.COM COMPTRAIN.COM

COMPTRAIN AFFILIATE PROGRAMMING

SATURDAY // 02.19.2022

"MR. ROWBOTO"

Compete
[ALL TRACKS]
4 Rounds:
500 Meter Row
1,000 Meter Bike Erg
Rest 3 Minutes
*Score: Total Time Including Rest
[Time Cap = 30 Minutes]

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE:
Athletes will complete 4 Rounds of 500 Meter Row and 1,000 Meter Bike Erg followed by 3 minutes of rest.
STIMULUS:
“MR. ROWBOTO” is an
Interval Pacer
workout.
STRATEGY:
Athletes should be able to complete 500 Meter Row in under 2:30 and 1,000 Meter Bike in under 2:30.
SCALING:
If needed, athletes should scale the Row to 400 Meters and the Bike to 800 Meters.
SCORING:
Athletes’ score will be the
Time
it takes to complete the workout.
In today’s
[DAILY VIDEO]
we’ll dive into. . .
-The Row and Bike should “feel” different
-Transitions and Bike set up

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

0:30 Alternating Quad Stretch

0:30 Alternating Knuckle Drags
0:30 Alternating Side Lunge
0:30 Alternating Cradle Stretch
0:30 Arm Circles (0:10 forward, backward, across the chest)
0:30 Upper Body Rotation

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

ROW AND BIKE

1:00 Easy Row
1:00 Easy Bike
0:30 Moderate Row
[Coach: the Row today should feel powerful]
0:30 Moderate Bike
[Coach: the Bike today should feel fast]
0:15 Sprint Start to Fast Row 200 Meter Row
0:15 Standing Sprint Start to Fast 200 Meter Bike
TRANSITIONS
[Coach: set bike pedals and damper for a standing sprint start]
100 Meter Row
Fast Transition
200 Meter Bike
PRACTICE ROUND
[Coach: set bike pedals and damper for a standing sprint start]
100 Meter Row
Fast Transition
200 Meter Bike

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

“MR. ROWBOTO”
-Athletes can push the Row
-Athletes should transition quickly to the Bike “get the pedals moving!”
-Athletes can also push the Bike because they will have 3 Minutes to recover

COOLDOWN [50:00 - 60:00]

MOBILITY
1:00 Couch Stretch (each side)

AFTER CLASS

Back Squat:
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 @ 85% 1RM
1 Set of Max Reps @ 90% 1RM
[Leave No Reps In The Tank On Max Set]

MODIFICATIONS

ROW
-Reduce Distances
-500m Bike
-400m Ski
-400m Run
-300m Air Run
BIKE
-Reduce Distances
-1,000m On Any Bike
-500m Row
-400m Ski
-400m Run
-300m Air Run

WORKOUT VARIATIONS

PARTNER VERSION:
3 Rounds For Time:
P1 500 Meter Row
P2 1,000 Meter Bike
Rest 3 Minutes
3 Rounds For Time:
P1 1,000 Meter Bike
P2 500 Meter Row
-Score = Total Time including rest
-Time Cap = 35 Minutes
AT HOME:
4 Rounds:
400 Meter Run
50 Double Unders
10 Burpees
Rest 3 Minutes

5FRx
 "Every action you take is a vote for the type of person you wish to become. No single instance will transform
your beliefs, but as the votes build up, so does the evidence of your new identity."
-James Clear

Movement

"MR. ROWBOTO"

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 COMPTRAIN AFFILIATE PROGRAMMING

SUNDAY // 02.20.2022

"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

This is our last week of
"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
4 Rounds
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"

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COMPTRAIN AFFILIATE PROGRAMMING

MONDAY // 02.21.2022

"14.4"

Compete
PART 1: [ALL TRACKS]
Build to A Heavy Set of 10:
Power Clean
*Score = Heaviest Load
*Must be touch and go
PART 2: "14.4"
AMRAP 14:
60 Calorie Row
50 Toes to Bar
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Ring Muscle-ups
[Kilos = 61/43]
*Score = Rounds + Reps

Train
PART 2: "14.4"
AMRAP 14:
60 Calorie Row
50 Toes to Bar
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Reps Push-Pull Complex*
* 1 Strict Pull-up + 1 Strict Ring Dip
[Kilos = 61/43]
*Score = Rounds + Reps

Sweat
PART 2: "14.4"
AMRAP 14:
60 Calorie Row
50 Toes to Bar
40 Wall Balls (14/10)
30 Power Cleans (95/65)
20 Reps Push-Pull Complex*
* 1 Pull-up + 1 Strict Ring Dip
[Kilos = 43/29]
*Score = Rounds + Reps

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE:
In Part 1, athletes will build to a heavy set of 10 Power Cleans. In Part 2, athletes will complete as many rounds
as possible in 14 minutes of 60 Calorie Row, 50 Toes to Bar, 40 Wall Balls, 30 Power Cleans, and 20 Ring
Muscle Ups.
NOTE: we had a similar workout on Friday (02/18) to help prepare us for the Open cadence of retesting the
Open workout on Mondays.
STIMULUS:
“14.4” is a
Grind
.
STRATEGY:
Athletes should complete 60 Calorie Row in under 4:30, Toes to Bar in under 3:30, Wall Balls in under 2:30,
Power Cleans in under 1:30.
SCALING:
If needed, athletes can scale reps to 50 Calorie Row, 40 Toes to Bar, 30 Wall Balls, 20 Power Cleans, and
10 Ring Muscle Ups.
SCORING:
In Part 1, athletes’ score will be their
Heaviest Load
. In Part 2, athletes’ score will be
Rounds + Reps
. Athletes should aim to complete 1 Round.
In today’s
[DAILY VIDEO]
we’ll dive into. . .
-Cues for cycling Power Cleans
-Kicking feet during Toes to Bar
NOTE:
This week kicks off our broad/general strength work.
You will see. . .
3 Weeks of Build to a Heavy Set of 10
3 Weeks of Build to a Heavy Set of 5
3 Weeks of Build to a Heavy Set of 3
3 Weeks of Build to a Heavy Set of 1
Mondays: Lower Body Pull
Tuesdays: Upper Body Press
Wednesdays: Lower Body Push
Fridays/Saturdays: Olympic Lifting (will deviate from the 10, 5, 3, 1)
During the Open we will Lift on Monday/Wednesday
After the Open we will Lift on. . .
Week A: Tuesday/Friday
Week B: Monday/Wednesday
Week C: Tuesday/Saturday

GENERAL WARM UP [5:00 - 9:00]

2 Rounds of. . .
0:30 Easy Pace Row
0:30 Moderate Pace Row
0:30 Sprint Pace Row
0:30 Rest

TECHNIQUE & BUILD [9:00 - 26:00]

EMPTY BARBELL
0:15 Good Mornings
0:15 Elbow Rotations
0:15 Back Squats
0:15 Strict Press
0:15 Deadlifts
0:15 Muscle Cleans
3 Power Cleans from The Pocket
3 Power Cleans from Above The Knee
3 Power Cleans from Mid Shin
[Coach: neutral spine as athletes lift the bar; neutral spine as athletes return the bar to the floor]
[Coach: the rhythm of cycling Power Cleans. . . clean, catch, stand, breathe, pocket, hips back and return the
bar to the floor with a neutral spine]*
[Coach: athletes must complete heavy 10 as touch n go. . . let athletes know they can breathe/rest with the
bar at their shoulders]
3 Power Cleans (focusing on the “rhythm”)

PART 1: POWER CLEAN [14:00 - 26:00]

[12 Minute Window]

Build to A Heavy Set of 10:
Power Clean
-Score = Heaviest Load
-Must be touch and go

SPECIFIC WARM UP [26:00 - 32:00]

TOES TO BAR
10 Scap Retractions
5 Kip Swings
4 Knees to Chest
3 Toes to Bar
[Coach: today athletes will want to “kick” with their feet as much as possible to manage midline and grip fatigue]
WALL BALLS
5 Med Ball Thrusters
[Coach: athletes to extend hips (squeeze butt) THEN press]
0:30 Med Ball Squat Hold
5 Wall Balls
[Coach: athletes should use their legs as much as possible on Wall Balls to manage upper body fatigue]
PRACTICE ROUND
6 Calorie Row
5 Toes to Bar
4 Wall Balls
3 Power Cleans
2 Ring Muscle Ups

WOD [36:00 - 50:00] [14:00]

“14.4”
-Alway be moving!
-Athletes should focus on smooth transitions between movements and quick, consistent, strategic breaks!

COOLDOWN [50:00 - 60:00]

MOBILITY
1:00 Kneeling Forearm Stretch
1:00 Pigeon Pose (each side)

AFTER CLASS

5 Sets:
Unbroken Chest to Bar or Strict Pull Ups

MODIFICATIONS

ROW
-Reduce Calories
-60 Calorie Bike Erg
-45 Calories Echo Bike
-800 Meter Run
TOES TO BAR
-Reduce Reps
-Toes to Space
-Knees to Chest
-1.5x AbMat Sit Ups
WALL BALLS
-Reduce Reps
-Jump Squats
-Med Ball Jump Squats
-Double Dumbbell Thrusters
POWER CLEANS
-Reduce Reps
-Reduce Load
-Hang Power Clean
-Double Dumbbell Power Cleans
-Deadlift
RING MUSCLE UPS
-Reduce Reps
-Low Ring Transitions
-1 Strict Pull-up + 1 Strict Ring Dip

WORKOUT VARIATIONS
 LIMITED SPACE/EQUIPMENT:
-Stagger by 4:00
AT HOME:
AMRAP 14:
800 Meter Run
75 AbMat Sit Ups
40 Double Dumbbell Thrusters
30 Double Dumbbell Power Cleans
20 Double Dumbbell Devil’s Presses

5FRx

EAT
THE CROSSFIT OPEN: NUTRITION GUIDE
Your nutrition plays a key role in where you end up on that final leaderboard of the CrossFit Open. Going the
extra mile with fueling, hydration and recovery can be a game-changer. Check out our blog post on how best
to dial in your nutrition to prepare for the CrossFit Open in 2022.
By: M2 Performance Nutrition
Full Article Here: https://www.m2performancenutrition.com/blog/the-crossfit-open-nutrition-guide

Movement

"14.4"

COMPTRAINGYM.COM SUPPORT@COMPTRAINGYM.COM COMPTRAIN.COM

COMPTRAIN AFFILIATE PROGRAMMING

TUESDAY // 02.22.2022

"MOVING TARGET"

Compete
[ALL TRACKS]
10 Rounds For Time:
500 Meter Bike Erg
30 Double Unders
10 Burpees to Target (6")
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 10 Rounds for Time of 500 Meter Bike Erg, 30 Double Unders, and 10 Burpees to
Target.
STIMULUS:
“MOVING TARGET” is a
Pacer
workout.
STRATEGY:
Athletes should be able to complete 1 Round in under 3:00.
SCALING:
If athletes struggle to maintain a 2:30/500m pace on the Bike, they should scale the Bike to 400 Meters.
Athletes should cap Double Unders at 0:45.
SCORING:
Athletes’ score will be the
Time
it takes them to complete the workout. Athletes should aim to finish in
22-28 Minutes
.
In today’s
[DAILY VIDEO]
we’ll dive into. . .
-Measuring Target Height in Class

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

1:00 Easy Bike

0:30 Active Spiderman
0:30 Downdog
0:30 Moderate Bike (RPM over 80)
0:30 Alternating Quad Stretch
0:30 Inchworm to Push Up
0:30 Sprint Pace Bike (RMP over 90)
0:30 Static Calf Stretch (each side)

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

DOUBLE UNDERS
0:15 Mini Hops in Place (no rope)
0:15 Jumping Double Taps (no rope)
0:30 Single Unders
[Coach: chest open, arms relaxed, hands by pockets]
0:30 High Single Unders
[Coach: squeeze legs straight at the top every jump]
10 Single Unders with a Double Under Height/Rhythm
3 Single Unders with a Double Under Height/Rhythm
Directly into. . .
5 Double Unders
10 Double Unders
[Coach: if athletes are new to Double Unders they may want to start with a few Single Unders during the
workout to get the rhythm down first]
BURPEE TO TARGET
[Coach: athletes’ target should be something (optimally a Pull Up Bar or set of Rings) that athletes cannot
touch when standing on the ground]
3 Burpees to Target
PRACTICE ROUND
[Coach: start the clock- athletes should be able to complete half a round in under 1:30. . . coach athletes to
Burpee at the pace they envision themselves moving at in the 10th round.]
250 Meter Bike
15 Double Unders
5 Burpees to Target

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

“MOVING TARGET”
-Athletes should pick a maintainable pace on the Bike
-Athletes should aim to complete Double Unders in as few sets as possible
-Athletes should move at a consistent pace on Burpees to Target not coming out too hot

COOLDOWN [50:00 - 60:00]

MOBILITY
1:00 Overhead Tricep Stretch or Banded Tricep Stretch

AFTER CLASS

Bench Press:
-Build to Heavy Set of 10
-1x10 @ 90% Heavy 10
-1x10 @ 80% Heavy 10

MODIFICATIONS

500 METER BIKE

-Reduce Distance to 400m
-500 Meter on Any Bike
-250m Row
-200m Ski
-200m Run
-150m Air Run
30 DOUBLE UNDERS
-Reduce Reps
-45 Single Unders
-30 High Single Unders
-0:40 on Any Machine
-15 Air Squats
BURPEES TO TARGET
-Reduce Reps
-Low Target
-Burpees
-Straight Arm Burpees
-20 AbMat Sit Ups

WORKOUT VARIATIONS

LIMITED SPACE/EQUIPMENT:
-Stagger by 1:30
AT HOME:
10 Rounds For Time:
200 Meter Run
30 Double Unders
10 Burpees to Target (6")
 5FRx

SLEEP
FEBRUARY SLEEP CHALLENGE
10 Day Challenge
1 Point-
Quality
: Minimum of 7 hours in bed (lights off to lights on) If you have a Whoop or sleep tracker, even better, 7 hours
of sleep!
1 Point-
Quality
: No screens 1 hour prior to your chosen bedtime.
1 Point-
Consistency
: Choose a bedtime, stay within 30 minutes (+/-) of your bedtime. Even on weekends!

Movement

"MOVING TARGET"

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COMPTRAIN AFFILIATE PROGRAMMING

WEDNESDAY // 02.23.2022

"ELEVEN ELEVEN"

Compete
PART 1: [ALL TRACKS]
Build to Heavy Set of 10:
Front Squats
*Score = Heaviest Load
PART 2: "ELEVEN ELEVEN"
For Time [12 Minute Time Cap]:
10 Front Squats + 1 Push Jerk
9 Front Squats + 2 Push Jerks
8 Front Squats + 3 Push Jerks
7 Front Squats + 4 Push Jerks
6 Front Squats + 5 Push Jerks
5 Front Squats + 6 Push Jerks
4 Front Squats + 7 Push Jerks
3 Front Squats + 8 Push Jerks
2 Front Squats + 9 Push Jerks
1 Front Squat + 10 Push Jerks
Barbell: (95/65)
[Kilos = 43/29]
*Score = Time it takes to complete the workout

Train
PART 2: "ELEVEN ELEVEN"
For Time [12 Minute Time Cap]:
10 Front Squats + 1 Push Jerk
9 Front Squats + 2 Push Jerks
8 Front Squats + 3 Push Jerks
7 Front Squats + 4 Push Jerks
6 Front Squats + 5 Push Jerks
5 Front Squats + 6 Push Jerks
4 Front Squats + 7 Push Jerks
3 Front Squats + 8 Push Jerks
2 Front Squats + 9 Push Jerks
1 Front Squat + 10 Push Jerks
Barbell: (95/65)
[Kilos = 43/29]
*Score = Time it takes to complete the workout

Sweat
PART 2: "ELEVEN ELEVEN"
For Time [12 Minute Time Cap]:
10 Front Squats + 1 Push Jerk
9 Front Squats + 2 Push Jerks
8 Front Squats + 3 Push Jerks
7 Front Squats + 4 Push Jerks
6 Front Squats + 5 Push Jerks
5 Front Squats + 6 Push Jerks
4 Front Squats + 7 Push Jerks
3 Front Squats + 8 Push Jerks
2 Front Squats + 9 Push Jerks
1 Front Squat + 10 Push Jerks
Barbell: (75/55)
[Kilos = 34/25]
*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 set of 10 Front Squats. In Part 2, athletes will complete 10-1: Front
Squats coupled with 1-10: Push Jerks for time.
STIMULUS:
“ELEVEN ELEVEN” is a
Grindy Sprint
workout.
STRATEGY:
Athletes should choose a weight that they could do 20 unbroken Push Jerks when fresh.
SCALING:
If needed, athletes should decrease barbell weight. Athletes should choose a weight that they could hold onto
a set of 15+ Push Jerks unbroken when fresh.
SCORING:
In Part 1, athletes’ score will be their
Heaviest Load
. In Part 2, athletes’ score will be their
Time
. Athletes should aim to finish in
5-9 Minutes.
Advanced athletes may finish under 5 Minutes.
In today’s
[DAILY VIDEO]
we’ll dive into. . .
-Catch Position
-Overhead Mobility

GENERAL WARM UP [5:00 - 9:00]

0:30 Child’s Pose

0:30 Puppy Pose
0:30 Lay and Pray
0:30 Arm Swings/Circles
0:30 Alternating Quad Stretch
0:30 Alternating Side Lunge
0:30 Alternating Cossack Squats
0:30 Squat Hold

TECHNIQUE & BUILD [9:00 - 25:00]

EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Press
5 Deadlifts
5 Front Squats
[Coach: have athletes jump and land as athletic as possible]
[Note: when athletes land they land with feet right under shoulders knees driving out absorbing the impact]
[Connection: when athletes squat this is where their feet should be and their knees should drive out while hips
push back to help absorb the weight]
3 Pausing Front Squats into 3 Front Squats with No Pause
[Coach: have athletes jump and land as athletic as possible]
[Note: when athletes land they land with feet right under shoulders knees driving out absorbing the impact]
[Connection: when athletes catch the barbell in a Push Jerk this is where their feet should land and their knees
should drive out while hips push back to help absorb the weight]
3 Pausing Push Jerks into 3 Push Jerks with No Pause

PART 1: FRONT SQUAT [15:00 - 30:00]

[15 Minute Window]

Build to Heavy Set of 10:
Front Squats
[Coach: athletes to build in weight in sets of 3-7 reps. Then, when they feel they’re close to their 10RM weight
go for it!]

SPECIFIC WARM UP [30:00 - 35:00]

WORKOUT WEIGHT
5 Front Squats into 6 Push Jerks
0:30 Rest
2 Front Squats into 3 Push Jerks
0:30 Rest
2 Front Squats into 3 Push Jerks

WOD [38:00 - 50:00] [12:00]

“ELEVEN ELEVEN”
-Athletes should try and hold on for the first 3-4 Rounds
-Then we can coach athletes to go right from Push Jerks into the next round of Front Squats breaking after
the Front Squats and before the Push Jerks

COOLDOWN [50:00 - 60:00]

MOBILITY
1:00 Child’s Pose with Reach

AFTER CLASS

4 x AMRAP 1:
Unbroken Sets of 5
Rest 1 Minute Between Sets

MODIFICATIONS

FRONT SQUATS
-Reduce Load
-Reduce Reps
-Air Squats
-Box Jumps
PUSH JERKS
-Reduce Load
-Reduce Reps
-Push Ups
-Burpees

WORKOUT VARIATIONS

AT HOME:
For Time [12 Minute Time Cap]:
10 Double Dumbbell Front Squats + 1 Double Dumbbell Push Jerk
9 Double Dumbbell Front Squats + 2 Double Dumbbell Push Jerks
8 Double Dumbbell Front Squats + 3 Double Dumbbell Push Jerks
7 Double Dumbbell Front Squats + 4 Double Dumbbell Push Jerks
6 Double Dumbbell Front Squats + 5 Double Dumbbell Push Jerks
5 Double Dumbbell Front Squats + 6 Double Dumbbell Push Jerks
4 Double Dumbbell Front Squats + 7 Double Dumbbell Push Jerks
3 Double Dumbbell Front Squats + 8 Double Dumbbell Push Jerks
2 Double Dumbbell Front Squats + 9 Double Dumbbell Push Jerks
1 Double Dumbbell Front Squat + 10 Double Dumbbell Push Jerks

5FRx

TRAIN
Most of us know that strength training (with free weights, weight machines, or resistance bands) can help build
and maintain muscle mass and strength. What many of us don't know is that strong muscles lead to strong
bones. And strong bones can help minimize the risk of fracture due to osteoporosis.
A combination of age-related changes, inactivity, and inadequate nutrition conspire to gradually steal bone
mass, at the rate of 1% per year after age 40. As bones grow more fragile and susceptible to fracture, they are
more likely to break after even a minor fall or a far less obvious stress, such as bending over to tie a shoelace.
 Osteoporosis should be a concern for all of us. An estimated eight million women and two million men in the
United States have osteoporosis. It is now responsible for more than two million fractures each year, and
experts expect that number will rise. Hip fractures are usually the most serious. Six out of 10 people who
break a hip never fully regain their former level of independence. Even walking across a room without help
may become impossible.
https://www.health.harvard.edu/staying-healthy/strength-training-builds-more-than-muscles

Movement

"ELEVEN ELEVEN"

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COMPTRAIN AFFILIATE PROGRAMMING

THURSDAY // 02.24.2022

"GOAT DAY" / "DRYWALL"

Compete
OPTION 1: "GOAT DAY"
EMOM 20:
Minute 1: Movement 1
Minute 2: Movement 2
*Score = Checkbox
*Move for Quality!
OPTION 2: "DRYWALL"
EMOM 20:
Minute 1: 15 Kettlebell Swings + Max Wall Walks
Minute 2: Calorie Bike Erg
Kettlebell: (53/35)
[Kilos = 24/16]
*Score: Wall Walks + Bike Calories

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE:
Athletes can choose between two EMOM 20 options. Athletes competing in the Open should scale intensity
back today and practice on 1 or 2 skills. Key work is
practice
. . . This means less reps/speed/weight/intenisty and more intention! Athletes looking for a sweaty workout
can complete “DRYWALL”
STIMULUS:
“GOAT DAY” is a
Skill/Practice
workout.
STRATEGY:
“GOAT DAY” athletes should choose two movements that they would like to practice under no fatigue. Athletes
can also choose one movement and Recover Bike for Minute 2.
“DRYWALL” athletes should complete Kettlebell Swings unbroken, push the pace on Wall Walks and recover
on the Bike.
SCALING:
“DRYWALL” athletes can Handstand Hold, High Plank Shoulder Taps, or Inchworm to Push Up. Athletes
should choose a kettlebell weight they can go unbroken all 10 Rounds.
SCORING:
“GOAT DAY” is a checkbox workout to encourage athletes to have a practice mindset.
“DRYWALL” athletes’ score will be Total Reps of Wall Walks + Bike Calories
In today’s
[DAILY VIDEO]
we’ll dive into. . .
-Wall Walk Modifications

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

2:00 Easy Bike

0:30 Active Spiderman
0:30 Dive Bombers
1:00 Moderate Bike
0:30 Active Samson
0:30 Alternating Quad Stretch
0:30 Fast Bike
0:30 Alternating Side Lunge
0:30 Alternating Cradle Stretch

SPECIFIC WARM UP [12:00 - 22:00]

“GOAT DAY”
Athletes can spend [6:00] choosing and warming up movements.
“DRYWALL”
10 Kettlebell Deadlifts
10 High Plank Shoulder Taps
10 Mini Kettlebell Swings
5 Push Ups
10 Russian Kettlebell Swings
1 Wall Walk
10 Kettlebell Swings
1 Wall Walk
PRACTICE ROUND
[Touch Base with “GOAT DAY” athletes to make sure they’ve chosen the right number of reps and correct
movements]
0:30
“GOAT DAY” Movement 1
“DRYWALL” 7 Kettlebell Swings + Max Wall Walks
0:30
“GOAT DAY” Movement 2
“DRYWALL” Bike Calories

WOD [25:00 - 45:00] [20:00]

“GOAT DAY”/ “DRYWALL”

-GOAT DAY athletes should keep intensity low and focus on moving with intention
-DRYWALL athletes should try to maintain a consistent pace for 20 Minutes

CASH OUT [45:00 - 55:00]

3 Rounds
0:40 Flutter Kicks
0:20 Rest
0:40 Lying Knee Tucks
0:20 Rest
0:40 Hollow Body Rocks
0:20 Rest

COOLDOWN [55:00 - 60:00]

MOBILITY
1:00 Updog

AFTER CLASS

2 Rounds. . .
1:00 Pigeon Pose (each side)
0:30 Chest Opener Stretch (each side)
1:00 Couch Stretch (each side)
0:30 Child’s Pose (both hands reach to the L/R)

MODIFICATIONS

KETTLEBELL SWINGS
-Kettlebell Deadlifts
-Russian Kettlebell Swings
-AbMat Sit ups
-Burpees
WALL WALKS
-Handstand Hold
-3 High Plank Shoulder Taps + 1 Push Up = 1 Wall Walk
-Inchworm to Push Up
-High Plank Hold
BIKE CALORIES
-Any Machine
-200 Meter Run
 WORKOUT VARIATIONS

LIMITED SPACE/EQUIPMENT:
-Stagger by 1:00
-Have half the class start on Bike
AT HOME:
EMOM 20:
Minute 1: 15 Kettlebell Swings + Max Wall Walks/Inchworm to Push Up
Minute 2: Single Unders

5FRx

THINK
"Capability is confirmed and grows in its corresponding actions, walking by walking, and running by running.
. . therefore, if you want to do something, make it a habit."
-Epictetus
James Clear identifies in his book

Atomic Habits, that there are four main components to developing habits. First is a cue or a trigger to act, then
craving for a change in state, followed by a response or action, and ultimately there is a reward.
-Sarah Gardner (Daily JAM)

Movement

"GOAT DAY" / "DRYWALL"

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COMPTRAIN AFFILIATE PROGRAMMING

FRIDAY // 02.25.2022

"OPEN 22.1"

Compete
AMRAP 15:
3 Wall Walks
12 Alternating Dumbbell Snatches (50/35)
15 Box Jump Overs (24"/20")
*Score = Total Reps

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE:
Athletes will do as many Reps as possible in 15 Minutes of 3 Wall Walks, 12 Alternating Dumbbell Snatches,
and 15 Box Jump Overs.
STIMULUS:
“22.1” is a
Threshold
workout.
STRATEGY:

GENERAL PACING

-Pat Vellner completed exactly 11 rounds of this workout in the Open Announcement to paint a general picture
here.
-He opened up with a 1:09 pace for his first round but ended up averaging 1:21 round splits over the 15
minutes.
-Pat completed his 5th round of the workout in 1:22 - roughly his average pace.
-Everyone’s first round is usually the fastest, but try to imagine you’re already halfway into the workout when
picking your pace to hold.
-While Pat’s capacity is very high, we can take away principles from this rather than actual times to shoot for.
-We’re going to feel out a full practice round beforehand to get a feel for what speed is sustainable for us.
-It may be helpful to multiply your practice round time by 1.2 to get a general target for what time you’re going
to try to hold for the workout.

BOX JUMP OVERS

-Box jump overs are likely the big separator for the workout, as little things turn into big things over 15 minutes
of work.
-The main principle is minimizing steps and time spent not moving.
-Staying lateral and landing with the feet towards the edges of the box makes for a good rhythm and easier
stepping down.
-Try to pace these out so when your second foot makes contact with the floor, it is your cue to start the jump
up to the box.
-Land low for these to go faster and higher to go slightly slower.
-Pace these in a way where your speed doesn’t change from the 1st rep to the 15th rep.

WALL WALKS

-One thing that can make this movement significantly easier on the shoulders is coming up to the hands and
knees rather than a high plank position.
-It is also a nice way to “just start” the next rep, making for a faster cycle time with reduced effort.
-Just like the box jump overs, try to minimize the number of steps (hands & feet) it takes to complete a rep.
-Take big steps with the hands and the feet in both directions to cover a lot of distance per step.
DUMBBELL SNATCHES

-Don’t try to win the workout on the snatches.

Use this station as an opportunity to steadily move forward and breathe to prepare for the 15 box jump overs.
-Muscle snatching and switching hands in the air will help you speed up the cycle time.
-Power snatches (pulling into a shallow dip) and changing hands on the floor will help you slow this down a
bit.
https://games.crossfit.com/workouts/open/2022
SCALING:
https://s3.amazonaws.com/crossfitpubliccontent/CFG22-1
Scorecard8435
Rx-Scaled-sn77ehdys-3e.pdf
SCORING:**Athletes’ score will be their total **Reps.

GENERAL WARM UP [5:00 - 9:00]

0:30 Box Step Ups

0:30 Box Step Overs
0:30 Active Samson
0:30 Downdog
3 Box Jumps
3 Box Jump Overs
[Coach: athletes MUST take off two feet and step down!]
0:15 Alternating Dumbbell Deadlift
0:15 Single Dumbbell Strict Press (hold dumbbell in both hands horizontally)
0:15 Single Dumbbell Swings (both sides)
4 Deadlift to Shrug (each side)
4 Shoulder to Overhead (each side)
4 Alternating Dumbbell Snatches
[Coach: athletes MUST touch both sides of the dumbbell to the floor and complete each rep with full extension
at the knee, hip, and arm with the dumbbell clearly over the middle of the athlete’s body]
0:15 High Plank Shoulder Taps
0:15 Push Up to Downdog
0:15 Inch Worm
3 Wall Walks
[Coach]
-Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.
-At the start and finish of each rep,both hands must touch the first tape line (fingers touching is OK).
-Both hands must remain on the tape until both feet are on the wall.
-At the top of the movement, both hands must touch the tape line for the 10-inch mark before the athlete can
descend.
-Any part of the hand may touch the tape line.

SPECIFIC WARM UP HEAT 1 [9:00 - 12:00]

PRACTICE ROUND
1 Round:
3 Wall Walks
12 Alternating Dumbbell Snatches
15 Box Jump Overs
-Start a clock for athletes and have them move at a moderate pace similar to how they see themselves moving
in Round 5 of the workout

HEAT 1 WOD [15:00 - 30:00] [15:00]

“22.1”
-Athletes should move quickly on the Wall Walks while being careful to meet the standards avoiding any “no
reps”
-Athletes should BREATHE during the Dumbbell Snatches
-Athletes should move with technique on the Box Jump Overs: staying low, taking as few steps as possible,
and at a controlled pace

SPECIFIC WARM UP HEAT 2 [30:00 - 38:00]

WARM UP
10 Box Step Ups
10 Box Step Overs
3 Box Jumps
3 Box Jump Overs
0:15 Active Samson
 10 Alternating Dumbbell Deadlifts
4 Dumbbell Push Jerks (each side)
4 Alternating Dumbbell Snatches
1 Wall Walk
PRACTICE ROUND
1 Round:
3 Wall Walks
12 Alternating Dumbbell Snatches
15 Box Jump Overs
-Start a clock for athletes and have them move at a moderate pace similar to how they see themselves moving
in Round 5 of the workout

HEAT 2 WOD [40:00 - 55:00] [15:00]

“22.1”
-Athletes should move quickly on the Wall Walks while being careful to meet the standards avoiding any “no
reps”
-Athletes should BREATHE during the Dumbbell Snatches
-Athletes should move with technique on the Box Jump Overs: staying low, taking as few steps as possible,
and at a controlled pace

COOLDOWN [55:00 - 60:00]

MOBILITY
1:00 Seated Quad Stretch

AFTER CLASS

Snatch:
Build to Heavy Triple
--------------------------------------------------------------------------
Good Luck & Have Fun!!!
Please take lots of photos and videos!
Tag @comptraingym on instagram or email them to alisha@comptrain.com :)

Movement

"FRIYAY ANNOUNCEMENT"

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COMPTRAIN AFFILIATE PROGRAMMING

SATURDAY // 02.26.2022

"TRI SPRINT INTERVALS V1"

Compete
[ALL TRACKS]
5 Rounds:
AMRAP 4:
30/20 Calorie Row
30/20 Calorie Bike Erg
Max 10-Meter Shuttles Runs
Rest 4 Minutes Between Rounds
*Score = Total Reps of Shuttle Runs

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE:
For the next three Saturdays, following Open Workout Fridays, we will have Tri Sprint Intervals programmed.
STIMULUS:
“TRI SPRINT INTERVALS” is a
Sprint
workout.
STRATEGY:
Athletes should aim to finish the Row and Bike in 3:00 leaving about 1:00 for 10 Meter Shuttle Runs.
SCALING:
If needed, athletes should decrease the Row and Bike Calories to 20/15.
SCORING:
Athletes’ score will be their
Sum Total
Reps of Shuttle Runs.
In today’s
[DAILY VIDEO]
we’ll dive into. . .
-Warming up ankles

SPECIFIC WARM UP [5:00 - 15:00]

1:00 Easy Row

1:00 Easy Bike
0:30 Active Samson
0:30 Alternating Quad Stretch
1:00 Easy Row
1:00 Easy Bike
0:30 Downdog
0:30 Knuckle Draggers
0:30 Left Ankle Circles (0:15 clockwise/ 0:15 counterclockwise)
0:30 Right Ankle Circles (0:15 clockwise/ 0:15 counterclockwise)
0:30 Skater Hops
0:30 Line Hops
10 Meter Left Side Shuffle
10 Meter Right Side Shuffle
10 Meter Jog
10 Meter Run
10 Meter Fast Run
[Coach: cautious on transitions/turns]
 PRACTICE ROUND
AMRAP 2:
15/10 Calorie Row
15/10 Calorie Bike
Max 10-Meter Shuttles Runs

WOD [18:00 - 54:00] [36:00]

“TRI SPRINT INTERVALS V1”

-Athletes can push themselves today knowing they have an equal amount of rest to work.
-Athletes should push on the Row and Bike giving themselves as much time as possible for 10 Meter Shuttle
Runs

COOLDOWN [54:00 - 60:00]

MOBILITY
5:00 Foam Rolling (quads, glutes, calves, and hamstrings)

AFTER CLASS

Clean & Jerk:

Build to a Heavy Triple

MODIFICATIONS

30/20 CALORIE ROW

-400 Meter Run
-30 Burpees
-120 Double Unders
30/20 CALORIE BIKE ERG
-20/15 Calorie Echo or Assault Bike
-20 Cal Air Run
-30/20 Cal Row
-30 Burpees
10M SHUTTLE RUNS
-Max Jumping Lunges
-Max Walking Lunges
-Max Double Unders
-Max Air Squats
-Max AbMat Sit Ups

WORKOUT VARIATIONS

LIMITED SPACE/EQUIPMENT:
-Stagger by 4:00
AT HOME:
5 Rounds:
AMRAP 4:
200 Meter Run
30 Burpees
Max Double Unders
Rest 4 Minutes Between Rounds

5FRx

Ben’s 3 Guiding Principles

How do we stack awareness, intention, and action to make the most out of this one life we’ve got?
https://podcasts.apple.com/us/podcast/the-3-guiding-principles/id1170629044?i=1000549647819

Movement

"TRI SPRINT INTERVALS V1"

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 COMPTRAIN AFFILIATE PROGRAMMING

SUNDAY // 02.27.2022

"SWEATY SUNDAY"

Compete
[ALL TRACKS][CHOOSE ONE]
[RUN]
10 Sets:
200 Meters at Fast Pace
200 Meters Recovery Jog
No Rest Between Reps or Sets
[ROW]
10 Sets:
250 Meters at Fast Pace
250 Meters Recovery Row
No Rest Between Reps or Sets
[BIKE]
10 Sets:
500 Meters at Fast Pace
500 Meters Recovery Bike
No Rest Between Reps or Sets"

CTGym Lesson Plan

POSTED GENERAL WARM UP

1:00 Machine/Run Easy Pace

0:30 Inchworm to Push Up
0:30 Downdog
0:30 Active Samson
1:00 Machine/Run Moderate Pace
0:30 Active Spiderman
0:30 Pigeon Pose (left side)
0:30 Pigeon Pose (right side)
1:00 Machine/Run Fast Pace
0:30 Alternating Quad Stretch
0:30 Knuckle Drags
0:30 Alternating Side Lunge

Movement

"SWEATY SUNDAY"

COMPTRAINGYM.COM SUPPORT@COMPTRAINGYM.COM COMPTRAIN.COM

COMPTRAIN AFFILIATE PROGRAMMING

MONDAY // 02.28.2022

"HEARTLESS"

Compete
PART 1: DEADLIFT [ALL TRACKS]
Build to Heavy Set of 10
Deadlifts
*Score = Heaviest Load
PART 2: "HEARTLESS"
3 Rounds For Time:
10 Deadlifts (225/155)
20 Chest to Bar Pull-ups
50 Double Unders
[Kilos = 102.5/70]
*Score = Time it takes to complete the workout

Train
PART 2: "HEARTLESS"
3 Rounds For Time:
10 Deadlifts (225/155)
12 Strict Pull-ups
50 Double Unders
[Kilos = 102.5/70]
*Score = Time it takes to complete the workout

Sweat
PART 2: "HEARTLESS"
3 Rounds For Time:
10 Deadlifts (155/105)
20 Pull-ups
50 Double Unders
[Kilos = 70/48]
*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 set of 10 Deadlifts. In Part 2, athletes will complete 3 Rounds for Time
of 10 Deadlifts, 20 Chest to Bar Pull-ups, and 50 Double Unders.
STIMULUS:
“HEARTLESS” is a
Grindy Threshold
workout.
STRATEGY:
Athletes should complete Deadlifts in under 1:00, Chest to Bar Pull Ups in under 2:00, and Double Unders
in under 1:00.
SCALING:
Athletes should choose a weight for Deadlifts that they could do for 10+ reps when fresh. Athletes should aim
to do the first round of Deadlifts unbroken, possibly taking a break in the second and third rounds. Athletes
should choose a number of Chest to Bar Pull-ups they can complete in a maximum of 5 sets. Athletes should
cap Double Unders at 1:00.
SCORING:
In Part 1, athletes’ score will be their
Heaviest Load
. In Part 2, athletes’ score will be the
Time
it takes them to complete the workout. Athletes should aim to finish around
7-10 Minutes
taking no longer than 12 Minutes.
In today’s [DAILY VIDEO] we’ll dive into. . .
-Deadlift set up cues (bring the bar to your shins)
-Keeping the bar, over your shoe laces, creating bio-mechanical efficiency
-Chest to Bar Pull-up box drill
-Chest to Bar butterfly (toes higher)

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

5 Rounds. . .
0:20 Jump Rope
0:10 Transition
0:20 Stretch
Inchworm to Push Up
Downdog
Active Spiderman
Active Samson
Quad Stretch
0:10 Transition

TECHNIQUE & BUILD [10:00 - 24:00]

EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
5 Strict Press
5 Stiff Legged Deadlifts
LIGHT BARBELL
[Coach: athletes to stand with feet under the barbell so that the bar is right over their laces]
[Coach: athletes to bring the bar to their shins as they flatten out their back]
[Demo: what it would look like to bring shins to the bar]
5 Deadlifts
MODERATE BARBELL
[Coach: athletes to brace in their midline before lifting the bar; as if someone was about to punch them in the
stomach]
5 Deadlifts
2 WEIGHT JUMPS AWAY FROM ESTIMATED 10RM WEIGHT
[Coach: athletes should only be tapping the bar on the floor. Not bouncing the bar and not losing “tension”]
5 Deadlifts

PART 1: DEADLIFT [18:00 - 24:00] [6:00]

Build to Heavy Set of 10:

Deadlifts
Score = Heaviest Load

SPECIFIC WARM UP [24:00 - 34:00]

CHEST TO BAR PULL UPS

10 Scap Retractions
1-3 Strict Pull-ups
5 Kip Swings
3 Kipping/Butterfly Pull-ups
3 Kipping/Butterfly Chest to Bar Pull-ups
[Coach: we can help athletes today doing butterfly C2B PU by making sure they are kicking their feet high
enough and pushing through into a big arch]
[Coach: we can help athletes today doing kipping C2B PU by making sure they are kicking their feet high
enough and pushing the bar away once their chest makes contact]
DOUBLE UNDERS
10 High Single Unders
10 Double Unders
PRACTICE ROUNDS
3 Rounds:
1 Deadlift
2 Chest to Bar Pull-ups
5 Double Unders

WOD [38:00 - 50:00] [12:00]

“HEARTLESS”
-Athletes should breathe during the Deadlift- this shouldn’t be a grind for athletes today!
-Athletes should break Pull-ups into small quick sets from the start. A number of reps that they can confidently
jump up and do under fatigue.
-Athletes should aim for 1-2 sets on Double Unders transitioning quickly back to the Deadlift.

COOLDOWN [50:00 - 60:00]

MOBILITY
1:00 Pike Stretch
1:00 Calf Stretch

AFTER CLASS

7 Sets For Quality:

3 Jumping Ring Muscle-ups
[or 6 Strict Ring Dips]
3 Unbroken Squat Snatches (115/85)

MODIFICATIONS

DEADLIFT
-Reduce Load
-Reduce Reps
-Reduce Range of Motion (on plates)
-Double Dumbbell Deadlift
-Sumo Deadlift
CHEST TO BAR PULL UPS
-Reduce Reps
-Pull-ups
-12 Strict Pull-ups
-Banded Pull-ups
-Chest to Bar Box Drill
-Ring Rows
-Double Dumbbell Bent Over Rows
DOUBLE UNDERS
-Reduce Reps
-75 Single Unders
-50 Line Hops
-1:00 Time Cap
-200m Run
-500m Bike
-250m Row

WORKOUT VARIATIONS

LIMITED SPACE/EQUIPMENT:
-Stagger by 1:30
AT HOME:
3 Rounds For Time:
15 Double Dumbbell Deadlifts
20 Double Dumbbell Bent Over Rows
50 Double Unders

5FRx

EAT
In this episode Adee and Michael (Working Against Gravity) are sharing some of their experience training for
competition and giving an inside look at how that might alter your nutrition requirements.
What you’ll learn:
Nutrition and competition
How to eat before & after competition
Examples of foods that may or may not work for you
Proteins vs fats vs carbs leading up to competition
How to figure out what foods work best for you
 https://www.workingagainstgravity.com/podcast/open-prep-eat-for-performance

Movement

"HEARTLESS"

COMPTRAINGYM.COM SUPPORT@COMPTRAINGYM.COM COMPTRAIN.COM

COMPTRAIN AFFILIATE PROGRAMMING

TUESDAY // 03.01.2022

"WHATEVER YOU LIKE"

Compete
[TRAIN & COMPETE]
For Time [35 Minute Cap]:
50 Shoulder to Overhead (155/105)
3,000 Meter Row
100 Burpee Box Jumps (24"/20")
[Kilos = 70/48]
Partition However You'd Like
*Score = Time it takes to complete the workout

Sweat
For Time [35 Minute Cap]:
50 Shoulder to Overhead (115/85)
3,000 Meter Row
100 Burpee Box Jumps (24"/20")
[Kilos = 52/38]
Partition However You'd Like
*Score = Time it takes to complete the workout

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE:
Athletes will complete 50 Shoulder to Overhead, 3,000 Meter Row, and 100 Burpee Box Jumps. Athletes can
choose to partition the workout however they’d like.
STIMULUS:
“WHATEVER YOU LIKE” is a
Grindy Pacer
workout.
STRATEGY:
Athletes should be able to complete 50 Shoulder to Overhead in under 5:00, 3,000 Meter Row in under 15:00,
and 100 Burpee Box Jumps in under 15:00.
SCALING:
Athletes should choose a barbell load that they could do for 10 Reps unbroken when fresh and something
they can maintain sets of at least 5 during the workout. If it is challenging for an athlete to hold a 2:30/500m
pace, they should scale the Rowing distance to 2,400 Meters.
SCORING:
Athletes’ score will be the
Time
it takes them to complete the workout.
In today’s [DAILY VIDEO] we’ll dive into. . .
-Strategy
-Torso dips straight down

SPECIFIC WARM UP [5:00 - 14:00]

1:00 Easy Row

10 Box Step Ups
0:15 Active Spiderman
10 Empty Barbell Strict Press
1:00 Moderate Row
0:30 Jumping Jacks
0:30 Ankle Circles
5 Straight Arm Burpees
10 Empty Barbell Push Press
0:30 Fast Row
5 Box Jumps
10 Empty Barbell Push Jerks
[Coach: elbows locked out, hips locked out, THEN stand and reset]
LIGHTWEIGHT PRACTICE ROUND
5 Push Jerks
[Coach: torso dips straight down]
100m Row
2 Burpee Box Jumps
PRACTICE ROUND
5 Push Jerks
100m Row
2 Burpee Box Jumps

WOD [17:00 - 52:00] [35:00]

“WHATEVER YOU LIKE”

Break Up Strategies:
-Unpartitioned (a great challenge for more advanced athletes!)
-10 Rounds:
5 Push Jerks
10 Burpee Box Jumps
300 Meter Row
-25 Burpee Box Jumps
4 Rounds of:
5 Push Jerks
300 Meter Row
25 Burpee Box Jumps
3 Rounds of:
5 Push Jerks
300 Meter Row
25 Burpee Box Jumps
2 Rounds of:
5 Push Jerks
300 Meter Row
25 Burpee Box Jumps
1 Rounds of:
5 Push Jerks
300 Meter Row
-1,500 Meter Row
5 Rounds of
10 Push Jerks
20 Burpees Box Jumps
1,500 Meter Row

COOLDOWN [52:00 - 60:00]

MOBILITY
1:00 Couch Stretch (each side)

AFTER CLASS

Push Press:
Build to Heavy Set of 10
1x10 @ 90% Heavy 10
1x10 @ 80% Heavy 10

MODIFICATIONS

SHOULDER TO OVERHEAD
-Reduce Reps
-Reduce Load
-Double Dumbbell Shoulder to Overhead
-70 Hand Release Push Ups
3,000 METER ROW
-Reduce Distance
 -2,400m Ski
-6,000m Bike
-2,400m Run
-1,800m Air Run
100 BURPEE BOX JUMPS
-Reduce Reps
-Reduce Height
-Burpee Box Step Ups
-Burpees to Target

WORKOUT VARIATIONS

LIMITED SPACE/EQUIPMENT:
For Time:
5 Rounds:
10 Push Jerks
600 Meter Row
20 Burpee Box Jumps
-Score = Time it takes to complete the workout
-Stagger by 3:00
AT HOME:
For Time [35 Minute Cap]:
70 Hand Release Push Ups
2,400m Run
100 Burpee to Target

5FRx

SLEEP
Insufficient Sleep and Food Cravings
1) We produce our own “endocannabinoids” which increase food cravings
2) Insufficient sleep increases our production and release of our natural endocannabinoids by up to 20%%
increasing hunger levels by up to 30%
3) We eat 300-400 extra calories a day when we get insufficient sleep
4) Even if you are doing this during the week, it could be upwards of 6,000 calories extra a month

Movement

"WHATEVER YOU LIKE"

COMPTRAINGYM.COM SUPPORT@COMPTRAINGYM.COM COMPTRAIN.COM

COMPTRAIN AFFILIATE PROGRAMMING

WEDNESDAY // 03.02.2022

"THAT'S ENOUGH"

Compete
PART 1: OVERHEAD SQUAT
Build to Heavy Set of 10
Overhead Squats
*Score = Heaviest Load
PART 2: "THAT'S ENOUGH" [TRAIN & COMPETE]
AMRAP 2-2-2-3:
2 Rope Climbs
12/9 Calorie Bike Erg
Max Overhead Squats (95/65)
[Kilos = 43/29]
Rest 1 Minute Between Sets
*Score = Sum Total Reps

Sweat
PART 2: "THAT'S ENOUGH"
AMRAP 2-2-2-3:
2 Rope Climbs
12/9 Calorie Bike Erg
Max Overhead Squats (75/55)
[Kilos = 34/25]
Rest 1 Minute Between Sets
*Score = Sum Total Reps

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE:
In Part 1, athletes will build to a heavy set of 10 Overhead Squats. In Part 2, athletes will complete AMRAP
2-2-2-3 of 2 Rope Climbs, 12/9 Calorie Bike Erg, and in remaining time Max Overhead Squats. Athletes will
have 1 minute of Rest between AMRAPs.
STIMULUS:
“THAT’S ENOUGH” is a
Interval Threshold
workout.
STRATEGY:
Athletes should complete 2 Rope Climbs and 12/9 Calorie Bike Erg in under 1:30 (about 0:45 per movement)
leaving at least 0:30 for Max Overhead Squats.
SCALING:
Athletes can scale to 1 Rope Climb, Half Rope Climbs, a combination of Strict Pull-ups and Knee Tucks, or
3 Ring Rotations + 1 Ring Pull. Athletes should choose an Overhead Squat weight that they could complete
15+ unbroken when fresh.
SCORING:
Athletes’ score in Part 1 will be their
Heaviest Load.
Athletes’ score in Part 2, will be their
Sum Total Reps
of Overhead Squats from all four AMRAPs. Athletes should aim to get
15-25
Reps per round.
In today’s [DAILY VIDEO] we’ll dive into. . .
-Banded Stretches
-Lower Body Mobility
-Emphasis on lower body and upper body mobility

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

BANDED STRETCHES
0:30 PVC Pass Throughs
All stretches 0:30 on one side then all on the other
[VIDEO]
0:30 PVC Pass Throughs
LOWER BODY MOBILITY
10 PVC Overhead Squats
0:30 Spiderman Stretch
0:30 Runners Lunge (focus on stretching ankle)
0:30 Alternating Lateral Lunge (take elbow and drive knee out)
0:30 Squat Hold
10 PVC Overhead Squats

TECHNIQUE & BUILD [12:00 - 27:00]

EMPTY BARBELL
5 Snatch Grip Deadlifts
5 Power Snatches
5 Overhead Squats
3 Pausing Overhead Squats (0:05 in the bottom)
[Coach: actively punching up on the bar, hips back and down, knees out]
LIGHTWEIGHT
5 Overhead Squats
MODERATE WEIGHT
5 Overhead Squats
1 JUMP AWAY FROM 10RM WEIGHT
5 Overhead Squats

PART 1: OVERHEAD SQUAT [22:00 - 27:00] [5:00]

Build to Heavy Set of 10

SPECIFIC WARM UP [27:00 - 35:00]

10 Scap Retractions
3 Strict Pull Ups
5 Strict Knee to Chest

ROPE CLIMB PRACTICE [29:00 - 34:00] [5:00]

-We can set up boxes for athletes to practice foot clamps

-We can touch base with athletes modifying
PRACTICE ROUND
AMRAP 1:
1 Rope Climb
6/4 Calorie Bike
Max Overhead Squats

WOD [38:00 - 50:00] [12:00]

“THAT’S ENOUGH”
-Athletes should try to hold onto unbroken sets of Overhead Squats during the AMRAP2’s
-Athletes should move at a strategic/maintainable pace in the first and second round

COOLDOWN [50:00 - 60:00]

MOBILITY
1:00 Seated Quad Stretch

AFTER CLASS

5 Sets:
1 Minute of Alternating Pistol Squats
1 Minute of Rest
 MODIFICATIONS

ROPE CLIMBS
-Reduce Reps
-Half Rope Climbs
-Strict Pull Up + Strict Knee Tuck (2-3 per Rope Climb depending on the athlete)
12/9 CALORIE BIKE ERG
-12/9 Calorie Row
-10/7 Calorie Assault or Echo Bike
-200 Meter Run
-60 Double Unders
OVERHEAD SQUATS
-Reduce Reps
-Reduce Load
-Front Squat
-PVC Overhead Squat
-Reduce Range of Motion (squat to a med ball)
-Sumo Deadlift

WORKOUT VARIATIONS

LIMITED SPACE/EQUIPMENT:
-Stagger by 1:00 (if limited on Ropes)
-Stagger by 2:00 (if limited on Ropes & Bikes)
AT HOME:
AMRAP 2-2-2-3:
20 AbMat Sit Ups
40 Alternating Jumping Lunges
Max Single Dumbbell Overhead Squats or Goblet Squats

5FRx

TRAIN
How can we increase our performance for the 2022 Open right now?
We can't get stronger in two days. . . we can't get fitter in two days. . . but there are a lot of things in our control!
Our. . .
Sleep
Stress Levels
Recovery
Nutrition
Mindset
Let's make it a point to focus on the things in our control over the days leading up to the Open. The work is
done, now it's time to fine tune and focus on what we can control!!

Movement

"THATS ENOUGH"

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THURSDAY // 03.03.2022

"GOAT DAY" / "MR. BLISTER"

Compete
OPTION 1: "GOAT DAY"
EMOM 20:
Minute 1: Movement 1
Minute 2: Movement 2
*Score = Checkbox
*Move for Quality!
OPTION 2: "MR. BLISTER"
EMOM 20:
Minute 1: 9 Toes to Bar + Max Push-ups
Minute 2: Calorie Row
Score: Total Reps of Push-ups + Row Calories

CTGym Lesson Plan

-"GOAT DAY" 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

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE:
Athletes can choose between two EMOM 20 options. Athletes competing in the Open should scale intensity
back today and practice on 1 or 2 skills. Key work is
practice
. . . This means less reps/speed/weight/intenisty and more intention! Athletes looking for a sweaty workout
can complete “MR. BLISTER”
STIMULUS:
“GOAT DAY” is a
Skill/Practice
workout.
STRATEGY:
“GOAT DAY” athletes should choose two movements that they would like to practice under no fatigue. Athletes
can also choose one movement and Recover Bike for Minute 2.
“MR. BLISTER” athletes should complete Toes to Bar in under 0:30.
SCALING:
“MR. BLISTER” athletes should choose a number of Toes to Bar they can complete in a maximum of 2 quick
sets.
SCORING:
“GOAT DAY” is a
Checkbox
workout to encourage athletes to have a practice mindset.
“MR. BLISTER” athletes’ score will be
Total Reps
of Push-ups + Row Calories. Note: To make keeping track of score easier, it's helpful if athletes choose a goal
number of Push-ups and Calories to maintain all 20 Minutes.
In today’s [DAILY VIDEO] we’ll dive into. . .
-Helping athletes choose GOAT DAY movements and reps/load

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

2:00 Easy Row

0:30 Active Spiderman
0:30 Dive Bombers
1:00 Moderate Row
0:30 Active Samson
0:30 Alternating Quad Stretch
0:30 Fast Row
0:30 Alternating Side Lunge
0:30 Alternating Cradle Stretch

SPECIFIC WARM UP [12:00 - 22:00]

“GOAT DAY”
Athletes can spend [6:00] choosing and warming up movements.
“MR. BLISTER”
10 Scap Retractions
10 High Plank Scap Retractions
10 Mini Kip Swings
High Plank Shoulder Taps
5 Knee to Chest
5 Push Ups
3 Toes to Bar
3 Push Ups
PRACTICE ROUND
[Touch Base with “GOAT DAY” athletes to make sure they’ve chosen the right number of reps and correct
movements]
0:30
“GOAT DAY” Movement 1
“MR. BLISTER” 5 Toes to Bar + Max Push Ups
0:30
“GOAT DAY” Movement 2
“MR. BLISTER” Row Calories

WOD [25:00 - 45:00] [20:00]

“GOAT DAY”/ “MR. BLISTER”

-GOAT DAY athletes should keep intensity low and focus on moving with intention
-MR. BLISTER athletes should try to maintain a consistent pace for 20 Minutes

CASH OUT [45:00 - 55:00]

3 Rounds
0:40 Flutter Kicks
0:20 Rest
0:40 Lying Knee Tucks
0:20 Rest
0:40 Hollow Body Rocks
0:20 Rest

COOLDOWN [55:00 - 60:00]

MOBILITY
1:00 Updog

AFTER CLASS

2 Rounds. . .
1:00 Pigeon Pose (each side)
0:30 Chest Opener Stretch (each side)
1:00 Couch Stretch (each side)
0:30 Child’s Pose (both hands reach to the L/R)

MODIFICATIONS

TOES TO BAR
-Knees to Chest
-Lying Knee Tucks
-15 AbMat Sit Ups
-0:30 Plank Hold or Hollow Body Hold
PUSH UPS
-Elevated Push Ups
-Knee Push Ups
-High Plank Shoulder Taps
 -Double Dumbbell Floor Press
ROW CALORIES
-Any Machine
-200 Meter Run

WORKOUT VARIATIONS

LIMITED SPACE/EQUIPMENT:
-Stagger by 1:00
-Have half the class start on Row
AT HOME:
EMOM 20:
Minute 1: 15 Kettlebell Swings + Max Wall Walks/Inchworm to Push Up
Minute 2: Single Unders

5FRx

THINK
Turning "we" into "i" turns wellness into illness.
Scientists and researchers at Columbia University found that people who disproportionately use the first
person pronouns- I, me, mine- have significantly greater risk of having a heart attack. Excessive self-focus
distorts our perspective so that even small problems appear out of proportion and unbearable, which leads to
stress and disease.
When you focus too much on yourself , you become disconnected and alienated from others. In the end, you
also become alienated from yourself, since the need for connection with others is such a fundamental part of
who we are as human beings.

Movement

"GOAT DAY 3/3"

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FRIDAY // 03.04.2022

"OPEN 22.2"

Compete
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts (225/155)
Bar-Facing Burpees
[Time Cap: 10 Minutes]

CTGym Lesson Plan

22.2

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE:
Athletes will have 10 Minutes to complete 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of Deadlifts
and Bar-Facing Burpees.
STIMULUS:
“22.2” is a
Heavy Threshold
workout.
STRATEGY:

GENERAL PACING

• 22.2 is most definitely a back-half workout, so find a speed that you can maintain coming back down the ladder.
• As always, we recommend feeling out the practice round at estimated workout speed to find something sustainable.
• Be sure to practice the burpee standards beforehand to get comfortable with them to avoid any no reps during the test.

DEADLIFTS

• Keeping the hands as narrow as possible will allow you to get to the ground and stand up more quickly.
• Remember that you don't have to go unbroken to go fast on these.
• The breaks here can be super urgent and allow you to get off tension for a second.
• If this is a challenging movement, never do more than five reps at a time.• Small sets make it much easier to start the
deadlifts after finishing the burpees because you'll only have to do five reps.
• Example: 1, 2, 3, 4, 5, 5-1, 5-2, 5-3, 5-4, 5-5, 5-4…..

• Be sure to move with excellent technique to preserve the lower back, as there is plenty of hinging between the two
movements.

BURPEES

• Find a speed that you see yourself maintaining for the full 10 minutes (or 100 reps).
• The best option here is likely jumping the feet back and stepping up one foot at a time.
• Facing the same bumper plate on each burpee will prevent you from getting dizzy.
• You can see athletes on the live stream coming up to hands and knees initially out of the burpee to save the arms and
control their pace.
• Make sure to flop down to the ground instead of slowly bending over to save the lower back.
https://games.crossfit.com/workouts/open/2022/2?division=1&workout_tiers=rx
SCALING:
https://games.crossfit.com/workouts/open/2022/2?division=1&workout_tiers=scaled
Big Changes. . .
Barbell: (135/95)
Athletes may step over on burpees
SCORING:
Athletes’ score will be their
Time.
If athletes do not finish under the 10 Minute Time Cap their score will be
Reps
completed.

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

2 Rounds. . .
0:30 Inchworm to Push-up
0:30 Active Spiderman
0:30 Hip Bridges
0:20 Line Hops
0:20 Frog Hops
0:20 Slow Burpees
EMPTY BARBELL
0:20 Slow Good Mornings
0:20 Stiff Legged RDLs
0:20 Deadlifts
0:20 Bar-Facing Burpees

SPECIFIC WARM UP HEAT 1 [10:00 - 18:00]

DEADLIFT STANDARDS
-The barbell starts on the ground. Collars must be placed outside the plates
-The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed
-The rep is credited when:
• the athlete’s hips and knees reach full extension, and
• the athlete’s head and shoulders are behind the bar-Receiving any assistance with the barbell is not permitted unless
safety is an immediate concern-Athletes may NOT wear gymnastics grips during this workout
BAR-FACING BURPEE STANDARDS
-The burpees must be performed perpendicular to and facing the bar
-Athlete's chest must be on the line and athlete's feet and hands must be straddling the line
-Hands and feet must remainin side the width of the plates
-The athlete must jump clearly over the bar
-Both feet must be off the ground as the athlete passes over the bar
-Stepping over is not permitted
-The athlete does not need to use a two foot take off
-Touching the bar on the jump or step over is a "no rep"
-There is no requirement to land with both feet at the same time
-The athlete must be perpendicular to and facing the barbell before starting the next rep
Above are SOME of the standards. ALL judges AND athletes should review standards.
https://s3.amazonaws.com/crossfitpubliccontent/Open-22-2-cArd
ienhd763w5dgt
Rx-Scaled.pdf
BUILD TO WORKOUT WEIGHT
7 Lightweight Deadlifts
2 Bar-Facing Burpees
5 Moderate Weight Deadlifts
2 Bar-Facing Burpees
3 Deadlifts at Workout Weight
2 Bar-Facing Burpees
PRACTICE ROUND
5 Deadlifts
5 Bar-Facing Burpees

HEAT 1 WOD [21:00 - 31:00] [10:00]

“22.2”
-Remind athletes this is a back half workout, so find a pace you can maintain coming down the ladder
-If Deadlifts are a challenging movement, never do more than 5 reps at a time
-Remind athletes to move with excellent technique to preserve the lower back, as there is plenty of hinging
between the two movements

SPECIFIC WARM UP HEAT 2 [31:00 - 39:00]

BUILD TO WORKOUT WEIGHT

7 Lightweight Deadlifts
2 Bar-Facing Burpees
5 Moderate Weight Deadlifts
2 Bar-Facing Burpees
3 Deadlifts at Workout Weight
 2 Bar-Facing Burpees
PRACTICE ROUND
5 Deadlifts
5 Bar-Facing Burpees

HEAT 2 WOD [42:00 - 52:00] [10:00]

“22.2”
-Remind athletes this is a back half workout, so find a pace you can maintain coming down the ladder
-If Deadlifts are a challenging movement, never do more than 5 reps at a time
-Remind athletes to move with excellent technique to preserve the lower back, as there is plenty of hinging
between the two movements

COOLDOWN [52:00 - 60:00]

MOBILITY
1:00 Child's Pose
1:00 Pigeon Pose
3:00 Foam Roll

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SATURDAY // 03.05.2022

"TRI SPRINT INTERVALS V2"

Compete
[ALL TRACKS]
5 Rounds:
AMRAP 4:
30 x 10 Meter Shuttle Runs
30/20 Calorie Bike
Max Calorie Row
Rest 4 Minutes Between Rounds
*Score = Sum Total Row Calories

Sweat
[SWEATY SUNDAY][03/06/2022][CHOOSE ONE]
[RUN OPTION]
3 x 600 Meters at Moderate Pace
90 Seconds Rest
3 x 200 Meters at Faster Pace
90 Seconds Rest
3 x 500 Meters at Fast Pace
90 Seconds Rest
3 x 200 Meters at Fastest Pace
Rest 4 Minutes Between Sets
[ROW OPTION]
3 x 750 Meters at Moderate Pace
90 Seconds Rest
3 x 250 Meters at Faster Pace
90 Seconds Rest
3 x 625 Meters at Fast Pace
90 Seconds Rest
3 x 250 Meters at Fastest Pace
Rest 4 Minutes Between Sets
[BIKE OPTION]
3 x 1,500 Meters at Moderate Pace
90 Seconds Rest
3 x 500 Meters at Faster Pace
90 Seconds Rest
3 x 1,250 Meters at Fast Pace
90 Seconds Rest
3 x 500 Meters at Fastest Pace
Rest 4 Minutes Between Sets

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE:
For the next three Saturdays, following Open Workout Fridays, we will have Tri Sprint Intervals programmed.
STIMULUS:
“TRI SPRINT INTERVALS” is a
Sprint
workout.
STRATEGY:
Athletes should aim to finish the Shuttle Runs and Bike in 3:00 leaving about 1:00 for Max Calorie Row.
SCALING:
If needed, athletes should decrease the Shuttle Runs to 20 and Bike Calories to 20/15.
SCORING:
Athletes’ score will be their
Sum Total Calories
.
In today’s [DAILY VIDEO] we’ll dive into. . .
-Warming up ankles

SPECIFIC WARM UP [5:00 - 15:00]

1:00 Easy Row

1:00 Easy Bike
0:30 Active Samson
0:30 Alternating Quad Stretch
1:00 Easy Row
1:00 Easy Bike
0:30 Downdog
0:30 Knuckle Draggers
0:30 Left Ankle Circles (0:15 clockwise/ 0:15 counterclockwise)
0:30 Right Ankle Circles (0:15 clockwise/ 0:15 counterclockwise)
0:30 Skater Hops
0:30 Line Hops
10 Meter Left Side Shuffle
10 Meter Right Side Shuffle
10 Meter Jog
10 Meter Run
10 Meter Fast Run
[Coach: cautious on transitions/turns]
PRACTICE ROUND
AMRAP 2:
15 10-Meter Shuttle Runs
15/10 Calorie Bike
Max Calorie Row

WOD [18:00 - 54:00] [36:00]

“TRI SPRINT INTERVALS V1”

-Athletes can push themselves today knowing they have an equal amount of rest to work.
-Athletes should push on the Shuttle Runs and Bike giving themselves as much time as possible for the Max
Calorie Row

COOLDOWN [54:00 - 60:00]

MOBILITY
5:00 Foam Rolling (quads, glutes, calves, and hamstrings)

AFTER CLASS

10 Sets For Time:

100 Meter Ski Erg
1 Rope Climb (15ft.)

MODIFICATIONS

30 10-METER SHUTTLE RUNS

-Reduce Reps (20)
-30/20 Calorie Row
-300 Meter Run
-30 Double Unders + 20 Air Squats
30/20 CALORIE BIKE ERG
-20/15 Calorie Echo or Assault Bike
-20 Cal Air Run
-30/20 Cal Row
-30 Burpees
MAX CALORIE ROW
-Max Calories Any Machine
-Max Jumping Lunges
-Max Walking Lunges
-Max Double Unders
 -Max Air Squats
-Max AbMat Sit Ups

WORKOUT VARIATIONS

LIMITED SPACE/EQUIPMENT:
-Stagger by 4:00
AT HOME:
5 Rounds:
AMRAP 4:
300 Meter Run
30 Burpees
Max Double Unders
Rest 4 Minutes Between Rounds

Movement

"TRI SPRINT V2"

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SUNDAY // 03.06.2022

"SWEATY SUNDAY"

Compete
[CHOOSE ONE]
[RUN OPTION]
3 x 600 Meters at Moderate Pace
90 Seconds Rest
3 x 200 Meters at Faster Pace
90 Seconds Rest
3 x 500 Meters at Fast Pace
90 Seconds Rest
3 x 200 Meters at Fastest Pace
Rest 4 Minutes Between Sets
[ROW OPTION]
3 x 750 Meters at Moderate Pace
90 Seconds Rest
3 x 250 Meters at Faster Pace
90 Seconds Rest
3 x 625 Meters at Fast Pace
90 Seconds Rest
3 x 250 Meters at Fastest Pace
Rest 4 Minutes Between Sets
[BIKE OPTION]
3 x 1,500 Meters at Moderate Pace
90 Seconds Rest
3 x 500 Meters at Faster Pace
90 Seconds Rest
3 x 1,250 Meters at Fast Pace
90 Seconds Rest
3 x 500 Meters at Fastest Pace
Rest 4 Minutes Between Sets

CTGym Lesson Plan

POSTED GENERAL WARM UP

1:00 Machine/Run Easy Pace

0:30 Inchworm to Push Up
0:30 Downdog
0:30 Active Samson
1:00 Machine/Run Moderate Pace
0:30 Active Spiderman
0:30 Pigeon Pose (left side)
0:30 Pigeon Pose (right side)
1:00 Machine/Run Fast Pace
0:30 Alternating Quad Stretch
0:30 Knuckle Drags
0:30 Alternating Side Lunge

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MONDAY // 03.07.2022

"NINTENDO"

Compete
PART 1: POWER SNATCH [ALL TRACKS]
Build to Heavy Set of 10
Power Snatch
*Score = Heaviest Load
PART 2: "NINTENDO" [TRAIN & COMPETE]
AMRAP 9:
21 Deadlifts (115/75)
15 Toes to Bars
9 Power Snatches (115/75)
[Kilos = 52/34]
*Score = Rounds + Reps

Sweat
PART 2: "NINTENDO"
AMRAP 9:
21 Deadlifts (75/55)
15 Toes to Bars
9 Power Snatches (75/55)
[Kilos = 34/25]
*Score = Rounds + Reps

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE:
In Part 1, athletes will build to a heavy set of 10 Power Snatches. Athletes must complete the set unbro-
ken/touch n go. In Part 2, athletes will complete as many rounds as possible in 9 Minutes of 21 Deadlifts, 15
Toes to Bar, and 9 Power Snatches.
STIMULUS:
“NINTENDO” is a
Threshold
workout.
STRATEGY:
Athletes should be able to complete 1 round of 21 Deadlifts, 15 Toes to Bar, and 9 Power Snatches in under
3:00. . . spending under 1:00 at each movement. In the workout athletes should aim to complete Deadlifts in
1-2 sets, Toes to Bar in 3-5 sets, and Power Snatches in 2-3 sets. Some athletes may do Power Snatches in
quick singles as a strategy to manage grip fatigue and control heart rate.
SCALING:
Athletes should choose a barbell load they could complete 9 Power Snatches unbroken when fresh. To do
the workout as prescribed, athletes should be able to maintain sets of at least 3 Toes to Bar. If sets of 3 are
challenging, athletes can scale the number of Toes to Bar to 12, 9 , or 6.
SCORING:
Athletes’ score in Part 1 will be their
Heaviest Load.
Athletes’ score in Part 2 will be
Total Rounds + Reps.
Athletes should aim to get at least
3 Rounds.
In today’s [DAILY VIDEO] we’ll dive into. . .
-PVC Lat Stretch, Child’s Pose, and Kneeling Forearm Stretch
-PVC Warm Up

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

0:30 Inchworm to Push Up

0:30 Active Spiderman
0:30 Child’s Pose (walking hands left to right)
0:30 Kneeling Forearm Stretch
0:30 PVC Pass Through
0:30 PVC Around the World (0:15 clockwise/counterclockwise)
0:30 PVC Lat Stretch (each side)

TECHNIQUE & BUILD [10:00 - 30:00]

PVC
5 Intentional Pass Throughs
[Coach: straight arms, shrug, push the bar away, tight midline (ribs stay down)]
3 Drop to Catch Position (starting with PVC overhead)
[Coach: athletes start with PVC overhead, straight arms, snatch grip]
[Coach: athletes start with legs straight and drop to catch position]
[Coach: catch position- heels down, butt back, knees out, arms straight]
3 Press Under to Catch Position (starting with PVC in the back rack)
[Coach: fast elbows]
[Coach: catch position- heels down, butt back, knees out, arms straight]
3 High Pull to Power Snatch (starting with PVC at the pocket)
[Coach: shrug with straight arms, high elbows, drop fast to catch position]
[Coach: catch position- heels down, butt back, knees out, arms straight]
3 Power Snatches from The Pocket
[Coach: shrug with straight arms, pull under fast]
3 Power Snatches from Above The Knee
[Coach: extend hips, shrug with straight arms, pull under fast]
3 Power Snatches from Mid Shin
[Coach: squeeze shoulders back towards the hips]
[Coach: squeeze to get past the knees, extend hips, shrug with straight arms, pull under fast]
EMPTY BARBELL
1 Power Snatch from The Pocket
1 Power Snatch from Above The Knee
1 Power Snatch from Mid Shin
[Focus: “shrug with straight arms THEN pull under fast”]
1 Power Snatch from The Pocket
1 Power Snatch from Above The Knee
1 Power Snatch from Mid Shin
[Focus: “extend hips THEN shrug”]
5 Power Snatches
[Coach: the rhythm when cycling a big set]
Snatch Stand and Breathe Regrip (if needed) Bar Hits The Pocket- butt back/flat back Keep the bar over middle
of the foot Bar Hits The Floor- shoulders back and jump
LIGHTWEIGHT
5 Power Snatches
MODERATE WEIGHT
5 Power Snatches
1 JUMP FROM 10RM WEIGHT
5 Power Snatches

BUILD TO A HEAVY SET OF 10 POWER SNATCHES [25:00 - 30:00] [5:00]

-Athletes must complete unbroken/touch n go

-Remind athletes to breathe overhead, regrip on the way down, hips back/flat back when the bar hits the
pocket
-Remind athletes to jump through their legs as they get fatigues

SPECIFIC WARM UP [30:00 - 38:00]

10 Scap Retractions
5 Kip Swings
[Demo: how to “kick feet”]
5 Knee to Chest
PRACTICE ROUND 1
7 Deadlift
[Stance: feet straight and under hips]
[Grip: hands just outside of hips]
5 Toes to Bar
[Coach: let’s have athletes do this in 2 sets IF they plan on doing small quick in the workout (3-2)]
3 Power Snatches
PRACTICE ROUND 2
7 Deadlifts
5 Toes to Bar
3 Power Snatches

WOD [41:00 - 50:00] [9:00]

“NINTENDO”
-Athletes should breathe on Deadlifts, aiming to go unbroken
-Athletes should break Toes to Bar up early to manage grip fatigue; never spending more than 0:05 resting
-To make sure athletes don’t come out too hot- athletes should aim to finish their first round between 2:30-3:00

COOLDOWN [50:00 - 60:00]

MOBILITY
1:00 Straddle Stretch

AFTER CLASS

On the 2:00 x 5 Sets:

1 Unbroken Set of Pull-ups
Recovery Row with Remaining Time

MODIFICATIONS

DEADLIFTS
-Reduce Reps
-Reduce Load
-Double Dumbbell
-Elevate on plates
-Sumo Deadlift
TOES TO BAR
-Reduce Reps
-Knees to Chest
-Lying Knee Tucks
-1.5x AbMat Sit Ups
POWER SNATCHES
-Reduce Reps
-Reduce Load
-Hang Power Snatch
-Alternating Dumbbell Snatch
-Kettlebell Swings
-2x Jump Squats

WORKOUT VARIATIONS

AT HOME:
AMRAP 18:
18 Double Dumbbell Deadlifts
15 AbMat Sit Ups
12 Alternating Dumbbell Snatches

DAILY MINDSET

“What is important is seldom urgent, and what is urgent is seldom important.” - Dwight Eisenhower
Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his
methods for time management have been studied by many.
He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile,
important tasks are things that contribute to our long-term goals.
Said another way, urgent things often distract us from important things. They attempt to pull the veil over our
eyes and
seem
like the things we should be doing right now.
 If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re
in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a
whole day, busy-as-ever, and feel like we got
nothing
done by its end.
Let’s take note of what we do today with a critical eye. Let’s cut the fluff.

Movement

'NINTENDO"

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TUESDAY // 03.08.2022

"DOWNFALL"

Compete
[TRAIN & COMPETE]
For Time:
100 Double Unders
80/60 Calorie Echo Bike
60 Box Jump Overs (24"/20")
40 Dumbbell Push Jerks (50's/35's)
200 Meter Farmer's Carry (50's/35's)
[Kilos = 22.5/15]
*Score = Time it takes to complete the workout

Sweat
For Time:
100 Double Unders
80/60 Calorie Echo Bike
60 Box Jump Overs (24"/20")
40 Dumbbell Push Jerks (35's/25’s)
200 Meter Farmer's Carry (35's/25’s)
[Kilos = 15/10]
*Score = Time it takes to complete the workout

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE:
For time, athletes will complete 100 Double Unders, 80/60 Calorie Bike. 60 Box Jump Overs, 40 Dumbbell
Push Jerks, and a 200 Meter Farmer’s Carry.
STIMULUS:
“DOWNFALL” is a
Grindy Threshold
workout.
STRATEGY:
Athletes should be able to complete 100 Double Unders in under 1:30, 80/60 Calories in under 5:00, 60 Box
Jump Overs in under 4:00, 40 Push Jerks in under 2:30 and 200 Meter Farmer’s Carry in under 2:00.
SCALING:
Athletes should cap Double Unders at 1:30. Athletes should choose a Dumbbell weight they can Push Jerk
for an unbroken set of 10 when fresh; but most likely will do quick sets of 5 during the workout.
SCORING:**Athletes’ score will be the **Time
it takes them to complete the workout. Athletes should aim to finish in
14-17 Minutes.
In today’s [DAILY VIDEO] we’ll dive into. . .
-Box Stretches (Child’s Pose and Kneel and Pray)
-Dumbbell Push Jerks

SPECIFIC WARM UP [5:00 - 38:00]

DOUBLE UNDERS
0:30 Jumping Jacks
0:30 Knuckle Drags
0:30 Alternating Quad Stretch
0:30 Single Unders
0:30 Downdog
0:30 Active Spiderman
0:30 Single Unders
0:30 Ankle Circles
0:15 Single Unders
0:15 Rest
0:15 High Single Unders
0:15 Rest
0:15 Double Unders
BIKE
1:00 Bike
0:40 Workout Pace Bike
0:20 Recovery Pace Bike
0:40 Workout Pace Bike
0:20 Recovery Pace Bike
BOX JUMP OVERS
0:20 Box Step Ups
0:20 Box Step Overs
0:20 Box Jumps
0:20 Box Jump Overs
DUMBBELL PUSH JERKS
10 Single Dumbbell Presses (hold in both hands horizontally)
4 Single Dumbbell Push Press (each arm)
4 Single Dumbbell Push Jerks (each arm)
0:15 Single Dumbbell Hold (each arm)
MOBILITY
0:30 Child’s Pose on Box (hands elevated on box)
0:30 Lay and Pray Kneeling (elbows elevated on box)
4 Double Dumbbell Push Press
4 Double Dumbbell Push Jerks
FARMER’S CARRY
10 Double Dumbbell Deadlifts
0:15 Dumbbell Hold
50 Meter Farmer’s Carry
PRACTICE ROUND
10 Double Unders
8 Calorie Bike
6 Box Jump Overs
4 Double Dumbbell Push Jerks
50 Meter Farmer’s Carry

WOD [42:00 - 50:00] [18:00]

“DOWNFALL”
-Today is a
Threshold
workout- so we are looking for athletes to find a pace that is maintainable but “uncomfortable”

COOLDOWN [50:00 - 60:00]

MOBILITY
1:00 Calf Stretch
1:00 Kneeling Forearm Stretch

CORE CASH OUT

2 Rounds. . .
10 Strict Knees to Chest
0:30 Flutter Kicks
10 Straight Leg Sit Ups
1 Round
1:00 Plank
0:30 Side Plank (each side)

AFTER CLASS

Push Jerk:
Build to Heavy Set of 10
1x10 @ 90% Heavy 10
1x10 @ 80% Heavy 10
 MODIFICATIONS

DOUBLE UNDERS
-Reduce Reps
-Cap at 1:30
-150 Single Unders
-100 High Single Unders
-300 Meter Run
-1:30 on a Machine
80/60 BIKE ECHO CALORIES
-80/60 Calorie Row
-80/60 Calorie Bike Erg (keep it the same as echo today)
-60/45 Calorie Ski
-1200 Meter Run
BOX JUMP OVERS
-Reduce Reps
-Reduce Height
-Box Step Overs
-Box Jumps
-Squat Jumps Over Dumbbell
DUMBBELL PUSH JERKS
-Reduce Reps
-Reduce Load
-Barbell Push Jerks
-Hand Release Push Ups
FARMER’S CARRY
-Reduce Distance
-Reduce Load
-Cumulative 1:30 Farmer’s Hold
-Cumulative 1:30 Plank, Hollow, Dead Hang Hold

WORKOUT VARIATIONS

LIMITED SPACE/EQUIPMENT:
-Stagger by 5:00
AT HOME:
For Time:
100 Double Unders
1200 Meter Run
60 Lateral Squat Jumps Over Dumbbell
40 Dumbbell Push Jerks (50's/35's)
200 Meter Farmer's Carry (50's/35's)

DAILY MINDSET

"The only person you are destined to become is the person you decide to be." -Ralph Waldo Emerson
Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.
In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny
to happen to us, or we can choose to have destiny happen for us.
Don’t wait to be chosen. Choose.
Decisions = Destiny.

Movement

"DOWNFALL"

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COMPTRAIN AFFILIATE PROGRAMMING

WEDNESDAY // 03.09.2022

"SHOT CLOCK"

Compete
PART 1: BACK SQUAT [ALL TRACKS]
Build to Heavy Set of 10
Back Squats
*Score = Heaviest Load
PART 2: "SHOT CLOCK"
AMRAP 12:
1 Ring Muscle-up
15 Wall Balls (20/14)
2 Ring Muscle-ups
15 Wall Balls (20/14)
3 Ring Muscle-ups
15 Wall Balls (20/14)
...
[Add 1 Ring Muscle-up Each Round]
*Score = Rounds + Reps
*If you complete the round of 7 Ring Muscle-ups + 15 Wall Balls and gets 5 Ring Muscle-ups in the round of
8. . . your score would be 7 + 5

Train
PART 2: "SHOT CLOCK"
AMRAP 12:
1 Burpee Pull-up
15 Wall Balls (20/14)
2 Burpee Pull-ups
15 Wall Balls (20/14)
3 Burpee Pull-ups
15 Wall Balls (20/14)
...
[Add 1 Burpee Pull-up Each Round]
*Score = Rounds + Reps
*If you complete the round of 7 Burpee Pull-ups + 15 Wall Balls and gets 5 Burpee Pull-ups in the round of 8.
. . your score would be 7 + 5

Sweat
PART 2: "SHOT CLOCK"
AMRAP 12:
1 Burpee Pull-up
15 Wall Balls (14/10)
2 Burpee Pull-ups
15 Wall Balls (14/10)
3 Burpee Pull-ups
15 Wall Balls (14/10)
...
[Add 1 Burpee Pull-up Each Round]
*Score = Rounds + Reps
*If you complete the round of 7 Burpee Pull-ups + 15 Wall Balls and gets 5 Burpee Pull-ups in the round of 8.
. . your score would be 7 + 5

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE:
In Part 1, athletes will build to a heavy set of 10 Back Squats. In Part 2, athletes will do as many rounds as
possible of 1 Burpee Pull-up/Ring Muscle-up and 15 Wall Balls in 12 Minutes. Athletes will add 1 Burpee
Pull-up/Ring Muscle-up each round while athletes will always complete 15 Wall Ball reps.
STIMULUS:
“SHOT CLOCK” is a
Threshold
workout.
STRATEGY:
Athletes should find a consistent pace to hold and aim to speed up towards the end. Today is a workout where
athletes will be tempted to come out fast. We can compare this to a 1.5 mile run; pacing the first mile (8:00)
and kicking it in on the final stretch (4:00).
SCALING:
Athletes should choose a med ball weight they could complete 15 reps unbroken when fresh.
SCORING:
Athletes’ score in Part 1 will be their
Heaviest Load.
Athletes’ score in Part 2 will be
Rounds + Reps.
If an athlete completes the round of 7 Burpee Pull-ups + 15 Wall Balls and gets 5 Burpee Pull-ups in the round
of 8. . . their score would be 7 + 5. Athletes should aim to finish the
Round of 7.
In today’s [DAILY VIDEO] we’ll dive into. . .
-Back Squat set up/reminders
-Activation

GENERAL WARM UP [5:00 - 15:00]

MOBILITY
0:30 Spiderman Stretch
0:30 Runners Lunges
0:30 Adductor Stretch
0:30 Pigeon Pose
[all on one leg then all on the other]
1:00 Squat Hold
ACTIVATION
2 Rounds. . .
0:30 Single Leg Hip Bridge (0:15 each side)
1:00 Plank
0:30 Single Leg Plank Lift (0:15 each side)
0:30 Tempo Squats

TECHNIQUE & BUILD [15:00 - 30:00]

EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Press
[Coach: demo how to set the bar up in the rack]
-Hands outside of shoulders -Pull under the bar squeezing shoulder blades together -Bar sits on upper back
not neck -Elbows pointed back

PART 1: BACK SQUAT [18:00 - 30:00] [12:00]

Build to a Heavy Set of 10

Back Squats

SPECIFIC WARM UP [30:00 - 37:00]

BURPEE PULL UPS

0:15 Active Spiderman
0:15 Frog Hops
0:15 Burpees
10 Scap Retractions
3 Strict Pull-ups
2 Burpee Pull-ups
[Coach: hands can be slightly in front of the pull-up bar on the floor so when athletes jump their feet in they
are directly under the pull-up bar]
RING MUSCLE UPS
0:15 Low Ring Support
0:15 Strict Ring Dips
0:15 Low Ring Transitions
10 Ring Scap Retractions
5 Ring Kip Swings
2 Ring Muscle-ups
[Athletes doing RMU should make them the focus of the workout today- trying to hold onto unbroken sets as
long as possible and being strategic on Wall Balls]
WALL BALLS
5 Med Ball Thrusters
[Coach: exaggerate hip extension THEN press]
5 Wall Balls
[Coach: drive through legs THEN press]
PRACTICE ROUND
1 Burpee PU/RMU
3 Wall Balls
2 Burpee PUs/RMUs
3 Wall Balls

WOD [40:00 - 52:00] [12:00]

“SHOT CLOCK”
-Athletes should find a consistent pace to hold and aim to speed up towards the end.
-Today is a workout where athletes will be tempted to come out fast.
-We can compare this to a 1.5 mile run; pacing the first mile (8:00) and kicking it in on the final stretch (4:00).
-Athletes might want to strategically break on Wall Balls from the start

COOLDOWN [52:00 - 60:00]

MOBILITY
1:00 Lying Chest Opener Stretch

AFTER CLASS

Wall Walk Practice

5 Sets For Max Quality Reps:
1 Minute On
1 Minute Off

MODIFICATIONS

RING MUSCLE UP
-Reduce Reps/Stay Consistent instead of adding 1 rep each round
-Low Ring Transitions
-1 Pull-up + 1 Ring Dip
-Bar Muscle-ups
-Burpee Pull-up
-Burpee Pull-ups (jumping pull-up from a tall box)
-Burpees + Banded Pull-ups
WALL BALLS
-Reduce Reps
-Reduce Load
-Double Dumbbell Thruster
-Double Dumbbell Push Press
-Med Ball Jump Squats

WORKOUT VARIATIONS

AT HOME:
AMRAP 18:
1 Double Dumbbell Devil’s Press
15 Wall Balls (14/10)
2 Double Dumbbell Devil’s Presses
15 Wall Balls (14/10)
3 Double Dumbbell Devil’s Presses
15 Wall Balls (14/10)
…
[Add 1 Double Dumbbell Devil’s Press Each Round]
 DAILY MINDSET

“All progress depends on the irrational person.”

The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant
metal tube and throw them into outer space was thought to be even more ridiculous.
When we think back to the largest accomplishments in life, it was done by those who defied the status quo. It
was done by those who believed things could be done differently.
We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that
something else is possible. In the words of Epictetus, “If you want to improve, be content to be thought foolish,
and stupid.”

Movement

"SHOT CLOCK"

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COMPTRAIN AFFILIATE PROGRAMMING

THURSDAY // 03.10.2022

"GOAT DAY"

Compete
OPTION 1:
EMOM 20:
Minute 1: Movement 1
Minute 2: Movement 2
*Score = Checkbox
*Move for Quality!
OPTION 2:
EMOM 20:
Minute 1: 20 Sit-ups + Max Dumbbell Snatches
Minute 2: 200 Meter Run
Dumbbell: (50/35)
Score = Total Reps of Dumbbell Snatches

CTGym Lesson Plan

-"GOAT DAY" 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

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE:
Athletes can choose between two EMOM 20 options. Athletes competing in the Open should scale intensity
back today and practice on 1 or 2 skills. Key work is
practice
. . . This means less reps/speed/weight/intenisty and more intention! Athletes looking for a sweaty workout
can complete “"RUNNING UP THE SCORE"
STIMULUS:
“GOAT DAY” is a
Skill/Practice
workout.
STRATEGY:
“GOAT DAY” athletes should choose two movements that they would like to practice under no fatigue. Athletes
can also choose one movement and Recover Bike for Minute 2.
“MR. BLISTER” athletes should complete Toes to Bar in under 0:30.
SCALING:
“RUNNING UP THE SCORE” athletes should choose a Dumbbell they can hold onto unbroken for 0:30
unbroken.
SCORING:
“GOAT DAY” is a
Checkbox
workout to encourage athletes to have a practice mindset.
“RUNNING UP THE SCORE” athletes’ score will be
Total Reps
of Dumbbell Snatches.
In today’s [[DAILY VIDEO]]() we’ll dive into. . .
-Helping athletes choose GOAT DAY movements and reps/load
-Recap of Friday, Saturday, Sunday

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

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 [12:00 - 22:00]

“GOAT DAY”
Athletes can spend [6:00] choosing and warming up movements.
“RUNNING UP THE SCORE”
5 Eccentric AbMat Sit Ups (0:05 tempo on the way down)
5 AbMat Sit Ups (no tempo)
10 Alternating Dumbbell Deadlifts
5 Dumbbell Swings (each side)
5 Dumbbell Push Press (each side)
4 Alternating Dumbbell Snatches
PRACTICE ROUND
[Touch Base with “GOAT DAY” athletes to make sure they’ve chosen the right number of reps and correct
movements]
0:30
“GOAT DAY” Movement 1
“RUNNING UP THE SCORE” 10 AbMat Sit Ups + Max Dumbbell Snatches
0:30
“GOAT DAY” Movement 2
“RUNNING UP THE SCORE” 100 Meter Run

WOD [25:00 - 45:00] [20:00]

“GOAT DAY”/ “MR. BLISTER”

-GOAT DAY athletes should keep intensity low and focus on moving with intention
-RUNNING UP THE SCORE athletes should try to maintain a consistent pace for 20 Minutes

CASH OUT [45:00 - 55:00]

3 Rounds
0:40 Flutter Kicks
0:20 Rest
0:40 Lying Knee Tucks
0:20 Rest
0:40 Hollow Body Rocks
0:20 Rest

COOLDOWN [55:00 - 60:00]

MOBILITY
1:00 Updog

AFTER CLASS

2 Rounds. . .
1:00 Pigeon Pose (each side)
0:30 Chest Opener Stretch (each side)
1:00 Couch Stretch (each side)
0:30 Child’s Pose (both hands reach to the L/R)

MODIFICATIONS

SIT UPS
-0:30 Plank or Hollow Body Hold
-20 Lying Knee Tucks
DUMBBELL SNATCHES
-Reduce Load
-Alternating Dumbbell Deadlifts
 -Kettlebell Swings
-Hand Release Push Ups
200 METER RUN
-Any Machine Max Calories

WORKOUT VARIATIONS

AT HOME:
EMOM 20:
Minute 1: 20 Sit-ups + Max Dumbbell Snatches
Minute 2: 200 Meter Run

DAILY MINDSET

“Perfection can be spelled with the word paralysis.”

- Churchill
The act of “starting” is all too often the most challenging.
As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling
us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the
hardships, obstacles, and all the tough unknowns that path may bring.
This defense mechanism is amazing for avoiding predators. It can save our lives! But on the other hand… It
can also prevent it.
Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept
them for what they are. And then put them where they belong, because it’s time to get to work.

Movement

THURS 03/10

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COMPTRAIN AFFILIATE PROGRAMMING

FRIDAY // 03.11.2022

"22.3"

Compete
For time:
21 pull-ups
42 double-unders
21 thrusters (95/65)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (115/75)
15 bar muscle-ups
30 double-unders
15 thrusters (135/85)
[Time cap: 12 minutes]

CTGym Lesson Plan

DAILY MINDSET

“You can’t build on top of success you don’t acknowledge.”

- Dallas Travers
There’s a dark side to being so driven.
We can be so focused on constantly improving that we can forget to look back. And acknowledge where we
came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we
were
psyched, but only for mere seconds. Before we know it, we’re already thinking, “what’s next?” The finish line
always moves.
It’s not wrong to be passionately driven.
That’s not where the harm comes from.
The harm comes when we don’t celebrate our victories.
We aim to live in a state of true “blissful disassifaction”. Grateful for every experience that comes our way, all
the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and
more of a foundation that we build on. to build upon. As the quote above teaches us, we can’t build on top of
success we don’t acknowledge.
Coaches Notes

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE:
For time, athletes will complete:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
With a 12 Minute Time Cap
STIMULUS:
“22.3” is a
Threshold
workout.
STRATEGY:
It’s crucial on 22.3 to understand where
your
sticking point is when putting together your game plan.
We’ll use gymnastics capacity to gauge how we should attack this.
Consider the following strategies based on where you are with bar muscle-ups:
0 Bar Muscle-ups: Try to get to the bar muscle-ups as quickly as possible, as this will factor into your tiebreak
time. This doesn’t mean you have to go big or unbroken on everything. Just plan on being urgent with each
movement.
1-5 Unbroken Bar Muscle-ups: Breaking the barbell and gymnastics that precede the bar muscle-ups into
quick sets will help set you up for small chunks of bar muscle-ups. Singles are ok here if that’s what keeps
you moving.
6+ Unbroken Bar Muscle-ups: This workout is all about the final round. Put yourself in a position to succeed
through the last 60 reps. You can plan on breaking the thrusters and bar muscle-ups into quick sets ahead of
time. Pre-planned breaks are always faster than unplanned breaks.
GYMNASTICS
Going a little bit wider with your hands will decrease the range of motion necessary to complete a rep, but
don’t go so wide that it affects your ability to pull.
Breaking on a pull-up or bar muscle-up can be very quick!
Single or very small sets can sometimes be faster and less energy than stringing reps together.
THRUSTERS & DOUBLE UNDERS
We’re always holding onto something in this workout.
On these two movements, be sure to keep the hands nice and relaxed.
Not only will this allow for a good rotation of the rope and a better front rack position, but it will save the forearms
for the upper body pulling movements.
SCALING:
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
65/45, then 85/55, then 105/65
Time cap: 12 minutes
SCORING:
Athletes’ score will be the
Time
it takes to complete the workout. If an athletes does not finish under the 12 Minute Time Cap, their score will
be
Total Reps
completed in 12 Minutes.
[DAILY VIDEO]

https://www.youtube.com/watch?v=SitofDdeAgw&t=33s

SPECIFIC WARM UP HEAT 1 [5:00 - 15:00]

0:30 Active Spiderman

0:30 Downdog
0:30 Lying Chest Opener
0:30 Active Samson
2 Rounds. . .
5 Kip Swings
1-3 Strict Pull-up
20 Single Unders
5 Empty Barbell Thrusters
WEIGHT 1
8 Pull-ups
16 Double Unders
8 Thrusters
WEIGHT 2
6 Chest to Bar Pull-ups
12 Double Unders
6 Thrusters
WEIGHT 3
4 Bar Muscle-ups
8 Double Unders
 4 Thrusters

WOD HEAT 1 [18:00 - 30:00] [12:00]

“22.3”

SPECIFIC WARM UP HEAT 2 [30:00 - 40:00]

0:30 Active Spiderman

0:30 Downdog
0:30 Lying Chest Opener
0:30 Active Samson
2 Rounds. . .
5 Kip Swings
1-3 Strict Pull-up
20 Single Unders
5 Empty Barbell Thrusters
WEIGHT 1
8 Pull-ups
16 Double Unders
8 Thrusters
WEIGHT 2
6 Chest to Bar
12 Double Unders
6 Thrusters
WEIGHT 3
4 Bar Muscle Ups
8 Double Unders
4 Thrusters

WOD HEAT 2 [43:00 - 55:00] [12:00]

“22.3”

COOLDOWN [55:00 - 60:00]

MOBILITY
1:00 Seated Quad Stretch (each side)

AFTER CLASS

4 Rounds For Time:

20 Dumbbell Snatches(50/35)
30 GHD Sit-ups (or Med Ball Sit-ups)
400 Meter Sandbag/Med Ball Run (50/35)

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SATURDAY // 03.12.2022

"TRI SPRINT INTERVALS V3"

Compete
[ALL TRACKS]
5 Rounds:
AMRAP 4:
30/20 Calorie Row
30 x 10-Meter Shuttle Runs
Max Calorie Bike Erg
Rest 4 Minutes Between Rounds
*Score = Sum Total Calories

Sweat
[SWEATY SUNDAY]
[SUNDAY 03/13 WORKOUT]
[RUN]
1,400 Meters at Easy Pace
1,000 Meters at Fast Pace
Rest 4 Minutes
1,000 Meters at Easy Pace
600 Meters at Faster Pace
Rest 4 Minutes
600 Meters at Easy Pace
300 Meters at Fastest Pace
[ROW]
1,750 Meters at Easy Pace
1,250 Meters at Fast Pace
Rest 4 Minutes
1,250 Meters at Easy Pace
750 Meters at Faster Pace
Rest 4 Minutes
750 Meters at Easy Pace
375 Meters at Fastest Pace
[BIKE]
3,500 Meters at Easy Pace
2,500 Meters at Fast Pace
Rest 4 Minutes
2,500 Meters at Easy Pace
1,500 Meters at Faster Pace
Rest 4 Minutes
1,500 Meters at Easy Pace
750 Meters at Fastest Pace

POSTED GENERAL WARM UP

1:00 Machine/Run Easy Pace

0:30 Inchworm to Push Up
0:30 Downdog
0:30 Active Samson
1:00 Machine/Run Moderate Pace
0:30 Active Spiderman
0:30 Pigeon Pose (left side)
0:30 Pigeon Pose (right side)
1:00 Machine/Run Fast Pace
0:30 Alternating Quad Stretch
0:30 Knuckle Drags
0:30 Alternating Side Lunge

DAILY MINDSET

Science has measured humans to have 20,000 genes.

Some onions have 40,000.
The idea of better or worse “gene pools” is a myth. True for our skin and hair color at birth, but not at all towards
our potential in life.
Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation
machine. We respond to our environment, and most specifically, to stress.
The great thing about Epigenetics is that we’re all born with it.
We just need to get after it.

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE:
For the next three Saturdays, following Open Workout Fridays, we will have Tri Sprint Intervals programmed.
STIMULUS:
“TRI SPRINT INTERVALS” is a
Sprint
workout.
STRATEGY:
Athletes should aim to finish the Row and Shuttle Runs in 3:00 leaving about 1:00 for Max Calorie Bike.
SCALING:
If needed, athletes should decrease the Shuttle Runs to 20 and Bike Calories to 20/15.
SCORING:
Athletes’ score will be their
Sum Total Calories
.

SPECIFIC WARM UP [5:00 - 15:00]

1:00 Easy Row

1:00 Easy Bike
0:30 Active Samson
0:30 Alternating Quad Stretch
1:00 Easy Row
1:00 Easy Bike
0:30 Downdog
0:30 Knuckle Draggers
0:30 Left Ankle Circles (0:15 clockwise/ 0:15 counterclockwise)
0:30 Right Ankle Circles (0:15 clockwise/ 0:15 counterclockwise)
0:30 Skater Hops
0:30 Line Hops
10 Meter Left Side Shuffle
10 Meter Right Side Shuffle
10 Meter Jog
10 Meter Run
10 Meter Fast Run
[Coach: cautious on transitions/turns]
PRACTICE ROUND
AMRAP 2:
15/10 Calories Row
15 x 10 Meter Shuttle Runs
Max Calorie Bike

WOD [18:00 - 54:00] [36:00]

“TRI SPRINT INTERVALS V3”

-Athletes can push themselves today knowing they have an equal amount of rest to work.
-Athletes should push on the Shuttle Runs and Bike giving themselves as much time as possible for the Max
Calorie Row

COOLDOWN [54:00 - 60:00]

MOBILITY
5:00 Foam Rolling (quads, glutes, calves, and hamstrings)
 AFTER CLASS

Clean & Jerk:

For Time [13 Minute Cap]:
10 Reps @ 49% 1RM Clean & Jerk
8 Reps @ 57% 1RM Clean & Jerk
6 Reps @ 66% 1RM Clean & Jerk
4 Reps @ 74% 1RM Clean & Jerk
2 Reps @ 82% 1RM Clean & Jerk

MODIFICATIONS

30 10-METER SHUTTLE RUNS

-Reduce Reps (20)
-30/20 Calorie Row
-300 Meter Run
-30 Double Unders + 20 Air Squats
30/20 CALORIE ROW
-30/20 Calorie Bike
-20 Cal Air Run
-30 Burpees
MAX CALORIE BIKE
-Max Calories Any Machine
-Max Jumping Lunges
-Max Walking Lunges
-Max Double Unders
-Max Air Squats
-Max AbMat Sit Ups

WORKOUT VARIATIONS

LIMITED SPACE/EQUIPMENT:
-Stagger by 4:00
AT HOME:
5 Rounds:
AMRAP 4:
300 Meter Run
30 Burpees
Max Double Unders
Rest 4 Minutes Between Rounds

DAILY MINDSET

“If you aren’t going all the way, why go at all?” – Joe Namath
The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Unyielding to any
circumstance. A lack of commitment is the opposite. It’s one of the most dangerous things we can live with.
If we are going to fall flat on our face in something… then we are going to fall flat on our face. All too often we
can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter.
It’s going to be really freaking cold. So we have two options.
Let’s burn it into our mind, that no matter what, we sprint into the water. That our standard is full commitment,
in everything we do. We don’t just flirt with the idea of doing something. We go all in.
When we go to work, we show up to put in a championship performance.
When we have family over for dinner, we show up to put in a championship performance.
When we go to the gym to train ourselves, we show up to put in a championship performance.

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