Krypton Compete
About This Program
If you’re looking to be a competitive athlete, whether in a local competition or the CrossFit Games for the long run, this program is designed for you. Each day, (typically broken into AM and PM sessions) can contain anything from weightlifting programs, gymnastics, warm ups, and skill work, to metcons, conditioning, and partner workouts. The goal is to increase your fitness and individual training knowledge and understanding, so you're able to compete at any level of CrossFit competition. Each workout has a specific goal and purpose in its design, with the intention of making you the most well-rounded athlete possible.
The Programming
This includes multiple sessions per day (typically 2, AM and PM) that contain everything from weightlifting programs, gymnastics and skill work, to metcons, conditioning, and partner workouts. You will be following Ben’s program exactly 1 week behind him. He will provide explanations for each workout, as well as what the goal/stimulus for each should be. When available, he will also post his, and his teammates’, times as a reference point. The Ben’s Blueprint programming is not periodized in any specific way. You can jump in at any time.
Sample Week
Monday
AM
Warm up
2 Rounds of:
Couch stretch
Single Leg Wall Sit x 0:30 sec each leg
15 Adductor Copenhagens (each leg)
8 Box Touchdown Single Leg Partial Squats
15 Squats
8 Curtsey Squats (each leg)
Back Squat
Build to a heavy 3 for the day
1 x max reps @ 75% (No more than 10)
5 Sets for quality
3 Pause Strict Press @ 80%
1 Seated Legless Rope Climb 15’ (Or 6 Strict L-Rope Pull Ups, 3 each side)
Alternating Minutes x 30 minutes
200m Run
4 Box Jumps 30/24” + 10yd Sled Push (+160/135#)
6 Muscle Ups (One good set you can maintain from start to finish)
*You should get some rest after the sled push and after the muscle ups.
PM
Warm up
2 Rounds of:
Worlds greatest stretch
10 Good mornings
10 Shoulder rolls
5 behind the neck press + 5 OHS
Ankle Mobility
7 Rounds (Alternate on the rower w/partner)
300m Row @ 5k pace
3 Hang Squat Snatch 185/135# (Don’t drop bar, scale down as needed to 65-70%)
Right into…
4 x 20 Burpee Over Bar (1:1)
*Laura and I took 23:58 to finish. When partner 2 is done with their 7th set of hang snatches, partner 1 starts the burpees!
4 Sets:
10 Glute Ham Raises
8 Single Leg Split Stance DB Romanian Deadlift (each) 50/35#’s
Tuesday
AM
Swimming Workout
400yds Warm up
6 x 150yds w/60 seconds rest between
400yds Cool Down
PM
Warm up
2 Rounds of
Couch stretch
10 Hanging Leg Raises
0:20 Freestanding HS Hold practice
10 Goblet Squats
Alternating Minutes x 12 minutes
2 Power Clean + S. Clean and Jerk @ 73-75% of 1RM Clean and Jerk
2 HSW Pirouettes
*As you warm up, see if you can do the final set or two touch and go on the barbell!
4 Rounds for time
1000m Row
20 Strict HSPU (Wall Facing)
*No more than 3-4 sets for the Wall Facing HSPU!
Wednesday
AM
Warm up
2 Rounds of:
Couch stretch
10 Adductor Copenhagens
10 Good mornings
20 Banded Hamstring Curls
6 Glute Ham Raises
Deadlifts
5 x 3 reps @ 80%
*All sets at the same weight, do each rep as a single re-setting at the bottom each time. Warm up sets should go 10,10,5…
15-12-9
Bar Muscle Ups
Axle Clean and Jerk 165/115#
Rest 15 minutes
1000m Bike Erg
21-15-9
Bench Press 185/125#
30yd Farmers Carry (150/105# Each hand)
*First one took me 7:49 and the second 11:11 for reference. Scale the weight as needed to finish bench in less than 3 sets
PM
Warm up
Light Stretches and running Drills
Running Workout
10 Minutes Easy Pace
15 Minutes Build up (Every 5 minutes increase the pace)
10 Minutes Easy Pace
Rest 1-2 min then
8 x 0:15 Stride/0:15 walk
4 Rounds
25 GHD Sit Ups
10 Heavy Barbell Rows OR 10 Strict Pull Ups
Thursday
Swimming Workout
4 Rounds
200yds w/fins
150yds Kick w/fins
100yds Swim No Fins
Friday
AM
Warm up
Couch stretch (2-3 min each side)
20 reverse hypers
2 Rounds of:
10 Half GHD
3 Rope Pull Ups (each side)
50’ Sandbag Walk Bear Hug
0:20 Freestanding HS practice
Warm up to axle bar weight…
New workout Every 15:00 (Modify to every 20:00 if needed)
30-24-18
GHD Sit Ups
3-2-1
Seated Legless Rope Climb 15’
150’-100’-50’
Handstand Walk (25’ down, pirouette, 25’ back = 50’)
7 Sandbag Cleans 150/100# + Bear Hug Carry (same as HSW distances)
15-12-9
Axle Bar Power Cleans 205/145#
Deficit HSPU (8” Blocks)
*These took me around 7, 9 and 11 minutes respectively. Make sure you get MINIMUM of 5 minutes rest after each workout!
PM
Warm up
Couch stretch
2-3 sets:
3 Press to Handstand Negatives (From handstand on wall)
2 Skin the cats
5 Shoulder rolls + 5 Tempo Overhead Squats
Snatch
-Build to a good single for the day! 90% is a great goal. Take no more than 3 attempts at a top weight for the day!
Then,
Every 90 seconds x 3 sets @ 70-75%
2 Snatch + 2 Overhead Squat
5 Rounds (1:1)
10 Overhead Squats 155/105#
10 Burpee To Touch
12/10 Calorie Echo Bike
*Each round was around 90 seconds for us! Looking for them to be under 2:00/round.
Saturday
AM
Running Workout
4-2-1 Minutes Warm up Building up starting easy
2 x 50yd Strides between each warm up set
Workout
10 x 1:15 TEMPO (@ 2 mile pace)
W/diminishing rest between. Run 1:15 one way on the track. Mark Distance, rest and return back to the start line on next interval. The goal is to match distance exactly each time. The rest times go 75 sec for 2 intervals, 60 sec for 2 intervals, 45 sec for 2 int, 30 sec for next 2 and 15 sec for the final rest period.
Finished with 10 x Stadium stair sprints (0:10 sprints) Or you could use a hill, or you could just do 50yd sprints on the track.
PM
Clean and Jerk
-Build up to a heavy single for the day!
Cleans
3 x 1 reps @ moderate/heavy weight (Lower than max clean and jerk for day)
Front Squats
-Build up to a heavy double for the day
In a team of 3, OR 1:2
90 Muscle Ups (3 x 10 reps each)
135 Burpee Box Jump Overs (3 x 15 reps each)
180 Calorie Row (3 x 20 Calories Each)
*This took Laura, Dean and I 18:42 to finish. You can break this up anyway you’d like, but try to do the rep scheme above!
Sunday
Rest Day