10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Box jump, 30 inch box
The Roots Competitor Program
The RCP is in the house! Just 222 days until the start of the 2014 CrossFit Open. Will you be ready?
You’ve seen them working off to the side lifting big, laughing and sweating. They’re at the shop bright and early on Saturdays long before any classes begin. What is this class they’re taking?? It’s not a class, it’s the Roots’ Competitor Program (RCP).
The RCP is a program designed for shop athletes who wish to take their CrossFitting a step beyond general physical fitness. It’s for those who wish to make CrossFit their sport of choice. The program takes a strong general physical preparedness program (shop programming, GPP, i.e. CrossFit) and adds exposure, practice, and repetition to movements and athletic capacities needed for a competition focus. And of course as with anything CrossFit, you’ll spend more time with strong, supportive, and fun athletes at Roots.
Each training week consists of 3 group WODs, 3 RCP-specific closed group practices, and 2 30-minute lifting sessions totaling 8 hours of training per week. RCP athletes receive weekly emails with programming, announcements, educational pieces, and schedule changes.
Here’s the typical athlete practice schedule:*
– Mon – group class WOD
– Tues – Comp Class (1.5hrs), 5:30am
– Wed – Comp Class (1.5hrs), 6:00pm
– Thurs – Rest
– Fri – group class WOD
– Sat – Comp Class (1hr), 7:00am + group class WOD
– Sun – Rest
* Note, some athletes may swap a group class WOD day with rest day listed above to make the program work for their schedule. Comp Classes occur at the times listed only.
Program Cost and Information:
– Athletes sign-up for the RCP program in 8 week phases
– Program dues are $120/phase
While the competitor classes and training group are very fun, it is important to mention that this program demands commitment from the athlete. The entire program has been designed with creating competitor caliber athletes and complete dedication is required to reach that level. We expect athletes in the program to show up ready to work and work hard – and it shows.