Performance
25 Min AmRap
9 push press (115/75)
6 CTB pull-ups
30 double unders
*every 5 minutes do a 50 meter farmer’s carry, (70/50)

Competition
A. Power Snatch 7×1, Rest as needed…
Warm Up before your first single
B. Sn Deadlift Cluster 1.1.1, R10, x5 R60
C. 12 Min AmRap
5 Man-Makers (35/25# KB)
10 CTB Pull-Ups
15 Kettlebell Swing (50/35)

Performance
A.1  DL, 3.3.2.2, rest 1 minute *last two sets are tough
A.2  Bench Press, 5.5.3.3, rest 2 minutes
+
5 rounds for time
10 power cleans. 135/95#
15 wall balls, 20/14# to 10ft. target

Competition

A) Back Squat 10.8.8.8  @60%.65%.70%.75% R2-3
B) Front Squat R2 5.5.5.5 @60%.65%.70%.70%
C) “Tail Pipe”
3 Rounds of
500m Row
50/35 KB Hold in Front Rack for the time it took to row the 500m
D) For time:
25 Grinders
50 Situps

Fitness
24 minute running clock
top of every 2 minutes perform the following
5 goblet squats, Heavy
5 weighted sit ups / GHDs
60 sec. light jog/walk

Performance
2 squat cleans (all tough sets… scale up to 90% of 1 RM)
20 sec rope slams
R2:30 x12

Competition
Rest Day

Fitness
8 Min AmRap
7 Push Ups
14  lunge steps
7 kb DL
R4
8 Min AmRap
7 Squat thrust
14 jumping pull ups
7 sit ups
R4
8 Min AmRap
7 Wall Balls
7 Ring Rows
50 Meter sandbag run (scale = 100m run w/o sandbag)

Performance
8 Min AmRap
5 L-sit pull ups
10 push ups
10 sit-ups
100 meter run
R4
8 Min AmRap
1 Rope climb
20 double unders
10 ring dips
20 lunge steps
R4
8 Min AmRap
1 min AmRap burpees
1 min AmRap box jumps (24/20″)

Competition
A. 3 Rounds (not for time of):
Max Effort Muscle Up
10 Pistols (alternating)
Max Effort Kipping HSPU
B. 15 mins of Split Jerk practice
C. EMOM for 8 mins
3 heavy weighted pullups
D. Row 100m x10, R1
E. GHD situps, 4×25, R 1 between sets

Fitness
3 Mins to:
Row 90s for meters
15 KB Swings
AmRap Rope Singles
R5 x 4 (HPSn work during rest…)

Performance
2:30 minutes to complete the following
90 sec. max meter row (goal is 500/400)
15 hang power snatch (unbroken) (85/55#)
AmRap DU
R5 x 4

Competition
A. Take 15 minutes to build to a heavy squat clean
B1. Clean Pull @ 115% of A 4×3 R20s
B2. Tall Box Jump 4×2 R90
C. EMOM for 10 mins complete:
3 Thrusters 135/95
6 Burpees
D1. Strict Toes to Bar 3×10 R45
D2. Back Extension 3×15 R45

As we have grown in size, the spectrum of goals and inherent abilities has become vast. In the end, there is no longer one line of programming, that even scaled, is one size fits all. In an attempt to maintain strength gains and intensity in conditioning workouts, programming needs to cater to each person’s goals and abilities. The three layers are designed to group you as individuals as best we can. For example, as early lifters, more time needs to be spent under tension in each set for lifts to strengthen the “supporting cast”.  To maintain intensity, athletes need to be using movements that allow them to move as such.  An example of this would be not trying to work on double unders in a workout but rather specific skill sessions. To explain this further, below is summary of the goals for each layer and assumptions made in both abilities and knowledge for for each.

Fitness
This layer is designed for those athletes who are simply looking to improve overall fitness by using basic strength protocols and high intensity conditioning, including but not limited to some energy system work . High intensity movements will consist of those that allow you to move quickly that have movement patterns you already know, as oppose to ones you are still trying to learn. Skill work time will be allocated to improve those movements that will be necessary in order adopt them within the conditioning portion of your training.

While many people may stay on this layer indefinitely, the underlying goal of this program will be to give you the necessary skills and capacities to be successful on Performance Level. Even if you are just out of on-ramp and know you want to do Performance training at some point, we encourage you stay on Fitness for a while until your body, mind, and skill set reaches such levels.

Prerequisites – completion of CrossFit 215′s On Ramp Program

Performance
This layer is designed for those athletes looking to train with a focus on improving their performance. Within this programming you will see some heavier weights in the conditioning component, as well as some more precision with percentages in the strength lifts. Some of the assumptions being made within the this cycle is that your gymnastics ability is a little stronger, and you have the ability to do most movements without the assistance of bands. In addition, you should the difference that you will feel when doing an 85% compared to a 90% intensity within a conditioning workout. Here you will see more specific work within the energy system training in an attempt to close the gaps on their specific parts, i.e. Anerobic Lactic Power vs Anerobic Lactic Endurance.

Both Fitness and Performance training will have very similar characteristics as far as the same primary lifts most days with some variance in the auxiliary movements from time to time. Conditioning components will have similar structures as well while changing some parts in an attempt to elicit the targeted dose response.

Competition
This will be our highest level of programming. Some of, but not all, of the assumptions here are that you have mastered all the gymnastics movements; including but limited to Muscle Ups, HSPU, high rep Double Unders, etc… These workouts will also usually take athletes closer to 90 minutes to complete, and are also on a specific training schedule as not to allow for over training. Competition training will take more out of you and ask more of you from a recovery standpoint. I am asking that you follow the protocol specifically within fitting it into your individual schedules. Those of you that want to do this training please speak to me individually.

In the end of the day, this is your training and you are free to do whatever you want to do here but I encourage you talk with a coach if you are unsure where to start. The goal at 215 has always been to give you an individual experience that maximizes your success given your goals. Training outside of your capacity and abilities will simply take away from that. The longer amount of time you spend within a specific layer, the stronger you will get, the greater your capacity will be in specif domains, and the more successful you will be once you move on to the next layer of training in 215.

The LAST thing I want to leave you with is if you feel the desire to talk more about your goals, because maybe they have shifted, or it is only know that you feel you have the basis to clearly define them, please schedule on a one-on-one with me and we can discuss this further.

-Micah

Fitness
A.1  B. Squat @ 30X1, 10.8.6.4.2, R1
A.2  Ring Rows, 5x 8-10, R1
B.  Thruster – 20 sec. x 5, R2 (increase weight as long as form is maintained… or scale down to wall ball for 30 sec.)

Performance
A.1  B. Squat, 5.3.2.3.5, R1
A.2  CTB, 5x 30 sec. AmRap, R2
B. Thruster – 20 sec. AmRap x 5, R90 (toughest weight for 20 sec. of continuous movement)

Competition
A. Back Squat 10.8.6.4 (60, 70, 75, 80%), R2-3
B. Front Squat 5@60%, 3×5@70%, R2
C. Five rounds for time of:
4 Rope Pull-Ups
20 Hand Release Push-Ups
40 Double-Unders
D. Find a 1RM Turkish Get Up on Both Arms (UP and DOWN)

Conditioning
Level 1
5 Rounds:
10 burpees
15 kb swings
50 jump rope singles

Level 2
100 double unders
25 db/kb burpees (25/15)
100 kb swings (50/35)
25 db/kb burpees (25/15)
100 double unders

Level 1
A.  Hang power clean – 8 minutes of technique work (work to HSC if able)
+
21-15-9
thruster
pull ups/ring rows
rest 3 minutes
run 600m

Level 2
A.  Squat Clean – 10 minutes for a max single
+
21-15-9
front squat @ 155/105
L-sit pull ups

W.O.D
Levels 1 & 2
30 min clock – every 3 minutes perform the following:
5 DeadLifts (TOUGH)
100 meter sprint or 20 sec. row sprint (@ 100%)