CrossFit Deliverance – Open Gym | Comp Programing
Use a KB/DB weight that allows you to complete the reps for each movement Unbroken (UB).
6 Rounds (Steady Pace)*
50ft Single Arm KB/DB Overhead Carry
8 Single Arm KB/DB Front Squat
8 Single Arm KB/DB Shoulder Press
8 Single Arm KB/DB High Pulls
*Alternate Arm Each Round
Every 2:30 for 12:30 Total (5 Rounds):
5 TnG Power Clean + 4 Front Rack Lunges, Alt
Build to a heavy single of the complex over 5 sets.
Lunges stepping forward are preferred (as opposed to reverse lunges).
Power Clean (TnG Power Clean: 5 5 5 5 5)
Front Rack Lunge (4 4 4 4 4)
Complete WOD listed in CrossFit Program.
Choose one of the following optional WODs (A or B), not both.
For Metcon A, do not repeat a round if you are unable to complete it Unbroken (UB). Just move on to the next round. A good goal for weight would be 50-55% of your estimated 1 Rep Max Push Jerk. Rest as needed to give yourself the best chance for each round of UB sets.
For Metcon B, aim for big sets on thrusters and pace the row.
A: Metcon (Time)
21 18 15 12 9 6 3
Unbroken (UB) Push Jerks*
*Athlete’s choice on weight.
Rx+ 135/95 Barbell
B: CrossFit Games Open 15.5 (Time)
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
Pace the first round and try to increase your distance for each remaining round for as long as possible.
Metcon (6 Rounds for distance)
2:00 Max Distance Air Runner
Use a band if necessary for the Pullup Chin Over the Bar Hold and Ring Dip Support Hold. Aim to complete each movement in 1 UB set for at least the first 2 rounds. Transition slowly between movements.
Ring Dip Support Hold Demo
3 Rounds (Steady Pace)
0:30 Chin Over the Bar Hold
0:30 GHD Situp Up Parallel Hold
1:00 Ring Dip Support Hold
1:00 GHD Hip Extension Parallel Hold