Misfit Athletics 2023 Comp Block 1, Hatchet Off Season 1 Week 5 Day 3
Age Group Comp Block 1 Week 8 Day 3
New to Misfit Athletics? Check out our Getting Started page HERE.
See what the offseason program is all about right HERE.
*All Masters and Teens not competing at the CrossFit Games should move over to the Hatchet program for the rest of Hatchet Offseason 1 and Hatchet Offseason 2 (starting 6/5). If you are looking for Masters/Teens programming for the CrossFit Games, please reach out directly to support@misfitathletics.com.
Instructions:
Based on which weekend your Semifinal is, perform the training pieces dictated below.
SF W1 – Perform All except #5 and #6
SF W2 – Perform All except #4
SF W3 – Perform All except #4
1. Morning Movement – For Completion
Choose 1 Heart Rate Spike, 1 Mobility/Stability exercise, and 20 deep breaths. For options and the why behind Morning Movement, head HERE.
2. Lift 1 – For Weight
Front Squat
1×1 @ 90-95%
Then
10 @ 55-65%
8 @ 65-75%
6 @ 75-85%
3. Lift 1 – For Weight
Power Clean
1×1 @ 85%
Then
2 @ 80%
2 @ 80%
2 @ 82.5%
2 @ 82.5%
2 @ 85%
2 @ 85%
2 @ 87.5%
Then
1×2 @ 75%
Drop and reset all sets
4. Metcon – For Time
Warm Up: High Intensity Protocol
9 Rounds, All in a 20/14lb Vest
6 Pull Ups
8 Push Ups
10 Farmers Lunge Steps 50s/35s
Duration: Short
Feel: Cardio
Pacing: Sustain
5. Metcon Reset – For Time
Warm Up: High Intensity Protocol
6 Rounds, All in a 20/14lb Vest
6 Pull Ups
8 Push Ups
10 Farmers Lunge Steps 50s/35s
Rest :30
3 Rounds
Duration: Short
Feel: Cardio
Pacing: Sustain
6. Interval – For Reps
Warm Up: High Intensity Protocol
AMRAP 9 Minutes x 3
9 Sandbag Cleans 150/100lbs
3 Legless Rope Climbs
6 Sandbag Cleans 150/100lbs
2 Legless Rope Climbs
3 Sandbag Cleans 150/100lbs
1 Legless Rope Climb
Max Calorie C2 Bike in remaining time
Rest 4:00
Score is total calories biked.
Duration: Long
Feel: Muscular Overload
Pacing: Sustain
7. Bitch Work – For Time
Warm Up: Reach Pacing Protocol
2 Rounds
Row 115/100 Calories
Rest 3:00
Row 70/60 Calories
Rest 3:00
Pacing: Longer round should be slower than your cube test pace. Shorter rounds should be faster than your cube test pace.
Pacing: Reach
6. Skill – For Completion
Activation Protocol: Upper Back/Shoulders
10/8″ Deficit Parallette HSPU ‘Misfit Sets’
4 Rounds
1 Smooth Set of Parallette HSPU
Then
1 Max Set of Parallette HSPU
Rest 3:00 Between all sets
Choose a number you will hit for the first 4 sets and keep it there, knowing you will get more in the max set round.
7. Accessory – For Completion
Primary
Upper Body
6 Rounds
:45-:90 DB Farmers Hold
Rest 2:00
Mobility / Stability
Midline
4 Rounds
Hollow Body Hold
Rest 4:00
Instructions:
All Tracks – Perform Morning Movement
Strength Track – Perform 2, 3, 7, then pick 1 from 4-6
Conditioning Track – Perform 4-6, then pick 1-2 from 2,3,7
Balanced Track – Pick 3-4 from 2-7
1. Morning Movement – For Completion
Choose 1 Heart Rate Spike, 1 Mobility/Stability exercise, and 20 deep breaths. For options and the why behind Morning Movement, head HERE.
2. Lift 1 – For Weight
Every 2:00 for 10:00 (5 sets)
1 Squat Clean, Above the knee
Drop/reset
1 Squat Clean and Jerk
Drop/reset
1 Squat Clean, Below the knee
Drop/reset
1 Squat Clean and Jerk
Start around 70% of your 1RM Clean and Jerk. This is a very tight window to hit all 4 lifts and recover well enough to repeat 5 times, so keep the weight light and technique focused.
Weights should be slightly heavier than the previous 4 weeks when the working window was smaller. Maintain a skill/mechanics focus.
3. Lift 2 – For Weight
4. Interval – For Time
Warm Up: High Intensity Protocol
2 Rounds
2k/1.8K Echo Bike
30 Box Jump Overs 24/20″ (OS)
Rest 1:1 (Rest as long as the 2 rounds took you), then:
2 Rounds
2k/1.8K Echo Bike
30 Box Jump Overs 24/20″ (OS)
(OS) = Open Standard
*Scaling:
– Reduce box height 20/16″
*Equipment Modifications:
– Sub any other bike for the Echo Bike or Sub rower/ski erg 1:2
Duration: Long
Feel: Gas
Pacing: Sustain
5. Bitch Work – For Time
Warm Up: Sustain Pacing Protocol
5 Rounds
Ski 100/90 Calories
Rest 1:30
Pacing: Find a pace between your 5k and cube test pace and aim to hold across.
*Scaling:
– Perform 4 rounds
*Equipment Modifications:
– Replace Ski Erg with any other machine or Run 1200m
Pacing: Sustain
6. Skill – For Completion
Activation Protocol: Upper Back/Shoulders
AND
Activation Protocol: Low Back/Midline
6 Rounds
1 Set of Toes to Bar*
Rest 2:00
*All sets are the same number, and should be a number you are 100% sure you will hit. This is week 5 of 18, which means you have a long runway to reach where you want to be. It also means the reps should be clean and cause minimal soreness.
*Scaling:
– 1 Set of Knee raises with a kick
*Equipment Modifications:
– None
7. Accessory – For Completion
Secondary
Upper Body
5 Rounds
5-10 Strict Pull Ups
Rest 3:00
Mobility / Stability
Lower Body
4 Rounds
2:00+ Slow Sled Drag
Rest 4:00
Instructions:
Semifinal/Games Athletes
Each week you should do 1 MAFF session and 1 Swim Session. On your other rest day, we recommend the flush, but MAFF and Swimming are the priority.
Quarterfinal Athletes
Choose 1 of the following to perform today, saving 1 of the other 2 for your other rest/recovery day
1. Recovery Flush – For Completion
Warm Up: Sustain Pacing Protocol
On a 30 Minute Running Clock
3:00 C2 Bike @ Forever Pace
12 Easy Ring Rows
50′ DBL KB Front Rack Walk 53s/35s
2. Swim – For Completion
3. MAFF Session – For Reps
Warm Up: Sustain Pacing Protocol
Row 45:00 w/ Heart Rate @ or below 180-age
Score is average Wattage. Personalized score is Watts Per Kilo (Wattage divided by your bodyweight in kg).
Your 180-age heart rate is the aerobic threshold we want you to stay below. If you’re fluctuating between 1 and 10 beats below your threshold, you’re doing it right.
Instructions:
Semifinal/Games Athletes
Each week you should do 1 MAFF session and 1 Swim Session. On your other rest day, we recommend the flush, but MAFF and Swimming are the priority.
Quarterfinal Athletes
Choose 1 of the following to perform today, saving 1 of the other 2 for your other rest/recovery day
1. Recovery Flush – For Completion
Warm Up: Sustain Pacing Protocol
On a 30 Minute Running Clock
3:00 C2 Bike @ Forever Pace
12 Easy Ring Rows
50′ DBL KB Front Rack Walk 53s/35s
2. Swim – For Completion
3. MAFF Session – For Reps
Warm Up: Sustain Pacing Protocol
Row 45:00 w/ Heart Rate @ or below 180-age
Score is average Wattage. Personalized score is Watts Per Kilo (Wattage divided by your bodyweight in kg).
Your 180-age heart rate is the aerobic threshold we want you to stay below. If you’re fluctuating between 1 and 10 beats below your threshold, you’re doing it right.
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