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CFV MFG WEEK 15

3
Jan

CFV MFG WEEK 15

Week before KO in the OK 2016
First we would like to thank all of you guys for putting in the time leading up to this competition
and thank you for representing CrossFit Vital. That being said—the week before the
competition is the most crucial time to be getting everything dialed in and your mind ready to
go for the weekend. This week, Vital Manufacturing can be done in combination with the class
WODs, not the class strength. We want to get you all primed up and ready to compete at your
absolute best this weekend. So we have listed out a few DO’s and DON’T’s of this week.

DO
 Drink half your body weight in ounces of water per day
 Focus on sleep: 7-9 hours of sleep per night is ideal
 Eat a clean healthy diet, but don’t drastically change anything this last week
 The night before the competition is especially important for hydration, sleep, and
proper fuel
 The mornings of the event: eat a normal breakfast. IF you normally skip breakfast EAT
SOMETHING YOUR BODY IS USED TO.
 Throughout the days, continue to snack on familiar foods, drink water, drink a sports
drink, DON’T OVERDO THE PREWORKOUT.

DON’T
 Drink alcohol the three days before the event
 Train on Friday
 Overexert yourself in the gym

Monday January 4th
IF you are doing today in two sessions
Morning Session
 Spend 20 minutes to work up to your 1RM of the lift that you will be doing at KO
 30 seconds HARD on airdyne, 30 seconds EASY x16
Afternoon session
 Mobility during class strength
 Class WOD
One Session
 Work up to your 1RM of the lift that you will be doing at KO
 Class WOD

Tuesday January 5th
Just do one session
 General Class Warm Up
 20 seconds HARD on AD, 1 minute easy x4
 6 Minutes to 1RM of the lift you will be doing at KO
 ONLY SIX MINUTES NO MORE NO LESS
 Class WOD

Wednesday January 6th
Just do one session
 General Class Warm up
 15 minutes EASY airdyne or row
 Class WOD

Thursday January 7th
IF you are feeling sore/tired/lethargic
 30 minutes airdyne/row EASY
 30 minutes mobility
IF you feel great
 Class WOD at 80% effort

Friday January 8th
 30 Minutes of Mobility
 REST

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