(206) 390-7779
9463 NE Business Park Lane - Bainbridge Island, WA 98110
(206) 390-7779
9463 NE Business Park Lane - Bainbridge Island, WA 98110

Category Archives: Competition Programming

Outcome Programming: Competition Training Sneak Peek

By | Competition Programming, Outcome Blog | No Comments

Bainbridge Island's CrossFit Outcome 30 Day Competition ProgrammingThe days of just showing up and hoping to be “competitive” are long gone. One must commit to a program. We find that doing that in a team environment is the best way.

Outcome uses a mixture of training methodologies for athletes who are looking to become competitive in the CrossFit / Functional Fitness world. Here is a sample of what one of our athletes have done.


And here is a two day sample of our programming.

Monday

Warm-Up
Agile 8

Do any additional mobility necessary to be ready for class.

Strength
Back Squat
Find 1 Rep Max
Use rep scheme to find 1RM (5@50%, 3@70%, 2@80-85%, 1@90-95%, 1@1 Rep Max)

WOD 1: 7 Minute AMRAP
5 Power Cleans
15 Double Unders
5 Front Squats
30 Double Unders

3 Minute Rest

WOD 2: 7 Minute AMRAP
5 Push-Ups
15 Cal Row
5 Pull-Ups
30 Cal Row

Fitness:
65/95
30/60 Singles
Damper on 5

Performance:
95/135
Double Unders
Damper on 5

Competition:
120/165
Deficit Push-Ups (raise feet up using 2-3 25LB bumper plates)
Double Unders
Damper on 7
Everyone should be doing strict pull-ups regardless of bands or not.


Tuesday

Warm-Up
Agile 8

Do any additional mobility necessary to be ready for class.

Strength
Max Rep Push-Ups
Max Rep Pull-Ups
Max Rep Toes to Bar

If you don’t have the strict version of these movements, please find out where you are with them so we, your coaches, can help assess and create a plan of action for you to advance.

WOD: 21-15-9
Kettlebell Swings
Wall Balls
Sit-Ups
400 Meter Run after each round

Fitness:
12/16 KG Kettlebell
10/14 LB Medicine Ball

Performance:
16/24 KG Kettlebell
14/20 LB Medicine Ball

Competition:
24/32 KG Kettlebell
14/20 LB Medicine Ball
Sit-Ups w/hands on chest
Your runs should be under 1:30 per 400