Pepper Programs COMPETE Track
Updated: Jun 14, 2020
Pepper Programs COMPETE is designed for those athletes who have done CrossFit before and are looking for a well rounded program to take their training to the next level. In this program you will have everything from warm-ups, lifting, metcons, coach's notes, skill and accessory work, and cool downs. All this can be done in around 90 minutes. This program uses Boxscore Fitness to bring all of your workouts straight to an app on your phone. All of this for only $47.99 a month!
Sample Day-

WARM-UP
400m run
then
3 rounds
10 high box step ups
7 pvc pass throughs
5 inchworms
A) Strength
Back Squat
6-8 reps @32x0 tempo
Rest 3 minutes between sets x 4 sets
focus on a really good tempo, this is about moving well
B) Metcon
4 rounds
5 clean and jerk
10 bar facing burpees
15 pull ups
10 bar facing burpees
5 clean and jerk
Rest 2 minutes between sets
C) Skill Work
EMOM 15
Minute 1- :20-:30 of pistol squat practice
Minute 2- :20-:30 of handstand push up practice
Minute 3- :30 plank
this is not speed work, this is PRACTICE