BRUTE Athlete

This program aligns with the CrossFit competitive season and is designed to focus on specific barbell movements, gymnastics skills, and aerobic work found in the Open and quarterfinals. The goal of this program is to improve your ranking in the Quarterfinals leaderboard significantly. 

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, and videos, we design the next training cycle. The more information the Brute Athlete community gives us, the more specific the programming becomes. 

Who it’s for:

This program is for those who consider themselves a Quarterfinal athlete, enjoy competing in local competitions, or would like to further improve in the sport of CrossFit.

Timing:

You will have 1 session per day, 5 days a week. You must be willing to commit at least 90 minutes a day to training. Brute has achieved considerable success with athletes seeking to enhance their fitness through one training session per day. If you think you need 2 sessions per day, then we recommend checking out our Brute Pro programming.

Equipment Requirements:

All equipment included at a CrossFit Quarterfinals (see games.crossfit.com Quarterfinal workouts). This equipment can typically be found in many CrossFit Gyms around the world.

A Typical Day:

WARM UP:

2 Sets:

500m Row or Ski

10/s Single Arm KBS 53/35#

10 Jumping Squats

25ft. Single Arm OH KB Carry 53/35#

2 Sets:

20 Alt. SEATED 90/90 with reach

10/S Quadrupod Thoracic Rotation

10/s Bird dog

Then

:40/ Side Band assisted Front Rack Stretch

HANDSTAND WALK SKILL:

EMOM 8:

Handstand Walk 20-25ft Unbroken or for 25 seconds

*Focus on repeatable effort and use this time to work on solid mechanics.

Scale:

Perpendicular Assisted Handstand Walk

Handstand Walk to Wall Line Drill

Single Arm Wall Facing Handstand Hold

CLEAN AND JERK COMPLEX:

4 Sets:

2 Below The Knee Clean DROP + 1 Clean + Jerk

*Score is the heaviest weight that you did for the complex

FOCUS: Positions are always the same; therefore, if you were to freeze your full clean, it would be identical to your below-the-knee clean.

METCON 1:

4 Sets

3 Rounds For Time:

8 Lateral Burpee Box Jump Overs 24/20"

8 Thrusters 95/65#

Rest 3 minutes b/t each set

Goal: Sub 3 minutes

Scale: If the weight is too challenging to move unbroken, then drop the weight down to 80/55#

METCON 2:

12 Minutes:

2 minute- Shuttle Run 25ft down/back at Zone 3 pace

1 Minute- :30 AMRAP Wall Walk

Look for repeatable efforts here. You should not be pushing the threshold on the wall walks. Focus on using the same number of steps to walk each time.

*Score is the number of wall walks. This is just so you stay consistent throughout