BLACKBEAR COMPETITION LEAGUE - HOMEWORK
HOW TO UTILIZE OPEN GYM TIME
Open Gym is available through our CrossFit Unlimited membership only, interested in upgrading your membership? Check out our line up of program and membership options, here.
Thursdays 4:30 - 6:30 PM & Saturdays 10:30 - 11:30 AM
Monday, Wednesday & Friday 5:30 PM, limited space (2 spots)
- Utilize this time to work through the Competition Prep Homework. Ask your coach questions. Get to know the material and be comfortable with the movements.
- Make-up work. Missed a workout this week? Didn’t get to hit a set? Keep up with the intended stimulus of the programming by catching missed workouts during Open Gym.
- Stretch. Utilize the equipment or the space to get your stretch on. After a long week your body needs some elongation.
COMPETITION PREP HOMEWORK - download the .pdf here.
Week 1
**Warm-up (5 minutes):**
- Light cardio or dynamic stretching for 5 minutes.
**Main Workout (20 minutes):**
Perform each exercise for a specific number of reps or time, depending on your fitness level. Rest for 30 seconds between each exercise.
1. **DB Push Press:**
- 10 reps with moderate weight (adjust to your ability).
2. **DB Spanish Squats:**
- 12 reps with moderate weight.
3. **Kip Swings:**
- 15 swings.
4. **Sumo Deadlift High Pulls (Barbell):**
- 10 reps with a moderate to heavy weight (adjust as needed).
Repeat this circuit for 4 rounds, aiming to complete it within 20 minutes.
**Cool-down (5 minutes):**
- Stretch major muscle groups, holding each stretch for 15-30 seconds.
- Focus on the shoulders, legs, and core areas.
Week 2
**Warm-up (5 minutes):**
- Jumping jacks: 1 minute
- Bodyweight squats: 1 minute
- Arm circles: 1 minute (30 seconds forward, 30 seconds backward)
- High knees: 1 minute
- Plank: 1 minute
**Main Workout (20 minutes):**
Perform each exercise for 1 minute, then rest for 30 seconds before moving to the next exercise. Repeat the circuit for a total of 4 rounds.
1. Front Rack Bulgarian Split Squats (left leg): 1 minute
2. Front Rack Bulgarian Split Squats (right leg): 1 minute
3. High Hang Cleans: 1 minute
4. Hang Cleans: 1 minute
5. Squat Cleans: 1 minute
6. Pull-Ups or Hanging Leg Raises (for grip work): 1 minute
7. Rest: 30 seconds
**Cool Down (5 minutes):**
- Stretching: Spend 2-3 minutes stretching your legs, back, and shoulders.
- Deep breathing: Take 2-3 minutes for deep, controlled breathing to cool down.
Week 3
**Warm-up (5-10 minutes)**
- Wrist circles
- Finger stretches
- Arm swings
**Main Workout (3 rounds)**
1. **Single Hand-to-Hand Passes**
- Hold a dumbbell or kettlebell in one hand.
- Pass it to the other hand without setting it down.
- Repeat for 12-15 passes per hand.
2. **Alternating Hand Planks**
- Get into a plank position on your hands.
- Shift your weight from one hand to the other.
- Do this for 30 seconds.
3. **Dumbbell Swings**
- Hold a dumbbell in both hands.
- Swing it from one hand to the other between your legs.
- Perform 15-20 swings.
4. **Push-up Hand Switch**
- Do a push-up, then move one hand to the side and switch.
- Continue with alternating hand placement for 10 reps.
5. **Hand-to-Hand Passes with a Medicine Ball**
- Sit on the floor with your legs extended.
- Hold a medicine ball with both hands, pass it from one hand to the other.
- Repeat for 15-20 passes.
**Cool Down (5-10 minutes)**
- Stretch your wrists, forearms, and shoulders.
Week 4
**Workout: "Devil's Grip Challenge" (Original Version)**
**Time:** 15 minutes
**Round 1:**
- 5 pull-ups
- 5 single-arm alternating devil press (use a challenging weight)
- 5 toes to bar
**Round 2:**
- 5 pull-ups
- 5 single-arm alternating devil press (use a challenging weight)
- 5 toes to bar
Repeat these rounds as many times as you can within the 15-minute time limit.
