COMPETE
Flux. compete is an extremely comprehensive programme incorporating weightlifting, gymnastics and metabolic conditioning amongst much more.
The programme is periodised around the CrossFit Games season and has 3 different tracks (Open, Quarter-Finals & Semi-Finals) to ensure that no matter your goal, you will be successful.
EXAMPLE DAY
OPEN TRACK
METCON
5 rounds for time:
200m run
12-9-6-9-12 burpee box jump overs 24/20”
24-18-12-18-24 wall balls 9/6kg to 10/9ft
CLEAN PULL + LOW HANG CLEAN + SPLIT JERK
5 sets:
#1: 1+3+1 reps @ RPE 6 OR 60% 1RM clean & jerk
#2: 1+2+1 reps @ RPE 7 OR 70%
#3: 1+1+1 reps @ RPE 8 OR 80%
#4: 1+1+1 reps @ RPE 8.5 OR 85%
#5: 1+1+1 reps @ RPE 9 OR 85-90%
- rest as needed between sets -
GYMNASTIC STRENGTH
3 sets:
4-8 strict pull ups
0:20 pronated chin over bar hold
0:20 active hang
- rest as needed between sets -
* perform banded if needed.
* goal is to perform set without dropping down from bar.
QUARTER-FINALS TRACK
METCON
5 rounds for time:
200m run
12-9-6-9-12 burpee box jump overs 24/20”
24-18-12-18-24 wall balls 9/6kg to 11/10ft
CLEAN PULL + LOW HANG CLEAN + SPLIT JERK
5 sets:
#1: 1+3+1 reps @ RPE 6 OR 60% 1RM clean & jerk
#2: 1+2+1 reps @ RPE 7 OR 70%
#3: 1+1+1 reps @ RPE 8 OR 80%
#4: 1+1+1 reps @ RPE 8.5 OR 85%
#5: 1+1+1 reps @ RPE 9 OR 85-90%
- rest as needed between sets -
GYMNASTIC CONDITIONING
Every 1:00 until failure:
1-2-3… rope climbs 15ft
- rest 3:00 -
Every 1:00 until failure:
1-2-3… wall walks
* continue to add 1 rep to both the rope climbs and wall walks each round.
BODY ARMOUR (POSTERIOR)
3 sets:
12-15 snatch grip barbell ghd hip extensions
0:20-0:30 snatch grip barbell ghd prone hold
- rest 1:30 between sets -
SEMI-FINALS TRACK
METCON
3-3-3-3-4 minute intervals:
200m run
8 burpee box get overs 48/40”
in remaining time - max rep wall balls 9/6kg to 11/10ft
- rest 1:00 between intervals -
* continue until you have completed 150 wall balls or all 5 intervals are up.
CLEAN PULL + LOW HANG CLEAN + SPLIT JERK
5 sets:
#1: 1+3+1 reps @ RPE 6 OR 60% 1RM clean & jerk
#2: 1+2+1 reps @ RPE 7 OR 70%
#3: 1+1+1 reps @ RPE 8 OR 80%
#4: 1+1+1 reps @ RPE 8.5 OR 85%
#5: 1+1+1 reps @ RPE 9 OR 85-90%
- rest as needed between sets -
FRONT SQUAT
5 sets:
#1: 5 reps @ RPE 7 OR 70-75% 1RM front squat
#2: 3 reps @ RPE 7 OR 80-85%
#3: 1 rep @ RPE 8 OR 90%
#4: 1 rep @ RPE 8.5 OR 90-95%
#5: 3 reps @ RPE 9 OR 90%
- rest as needed between sets -
GYMNASTIC CONDITIONING
For time:
5 rounds:
3 rope climbs 15ft
50ft handstand walk
- rest 5:00 -
5 rounds:
2 legless rope climbs 15ft
50ft handstand walk
BODY ARMOUR (POSTERIOR)
3 sets:
12-15 snatch grip barbell ghd hip extensions
0:20-0:30 snatch grip barbell ghd prone hold
- rest 1:30 between sets -