This program follows along with the CrossFit competitive season and is designed to focus on the specific weights, barbell movements, gymnastics skills and aerobic work found in the CrossFit Semifinals. The goal of this program is to help you qualify for a CrossFit Semifinal and/or help you be more competitive on the Semifinal stage.

What makes our programming different:

We use the same athlete-centered programming principles used in our 1-on-1 remote coaching and apply them to our template programs. Based on your communication, logged workout results, videos, and quarterly training questionnaires, we can tailor the program. The more information the Brute Pro community gives us, the more specific the programming becomes. 

Who it’s for:

This program is designed for individuals who aspire to compete at a CrossFit Semifinal, participate in high-level competitions in the Rx or Elite division, or are already a Semifinal athlete, either as an individual or on a team.

Timing:

You will have 2 sessions per day, 5 days a week. You must be willing to commit 5 hours a day to training. This is not a matter of “I would like to train like a semifinal athlete.” You must have the time to train.  

Equipment Requirements:

All equipment included at a CrossFit Semifinal (see games.crossfit.com semifinal workouts).

A typical day:

Session 1

WARM UP:

2 Sets @ Empty Bar

3 Segmented Snatch Pull to Hip

2 Segmented Muscle Snatch

1 Hip Pocket Muscle Snatch

2 OHS

2 Snatch Balance

SNATCH COMPLEX:

4 Sets @ Build to heavy (all touch and go)

1 High Hang Power Snatch

1 Mid Hang Power Snatch

1 Hang Power Snatch

Rest 2:00

STRICT PARALLEL HSPU:

6 Sets of 4-5 reps

Rest 2 Min

*goal 7-8 RPE across, let the RPE dictate the height of the riser

METCON:

5 Sets

15 GHDSU 10/14#

3 Push Jerks @ 72%

15 Chest to Bar Pull-Ups

2 Alt Split Jerks

15/12 Cal Ski

Rest 90

Rest up to 4 minutes if needed

The goal is to push your paces & sets faster than normal; it should feel like you're going at 95-100%

Session 2

METCON:

For Time

14-10-8-10-14

DB Bench Press 50/70#

Strict Chin-Ups

Matador Dips

GYMNASTICS SKILLS:

Accumulate 20 Assisted Box Press to Stand

Accumulate 30 Stalder Leg Lifts

Accumulate 30 Pike Leg Lifts

AEROBIC BUILDING:

15 Sets

20 Sec Seated Ski Erg

40 Sec Ski Erg

*push the pace on the seated and relax on the standing