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Complete Athlete Co.

@completeathlete_co

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Training Program
Speed | Power | Agility | Coordination | Plyo
Develop Complete Athleticism
World Champ | 11× National Champ (Multi-Sport)
@cprevost27

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Last weekend to touch up on a few things before heading to @rogueinvitational!

Very happy @cf_colosseum got this pegboard up yesterday so I could squeeze in a couple of days of practice before the competition.

The horizontal pegboard is definitely one of those movements where having the opportunity to get your hands on the actual implement beforehand can make a huge difference. It’s shorter than the one at Rogue and my pegs here can go all the way through the hole (which makes it harder) from what I remember when I tested them in the past couple years. But just practicing a few times will hopefully help me (IF this shows up again). I found that I am better going from right to left than left to right. Most of my rounds I had to go a single hole when moving from left to right but could skip one on the other side… after the workout I practiced a few more times and seemed to get better on my worst side. Now I gotta speed them up to not be under tension for as long because every extra second hanging adds up real quick here 😅.

Here’s today’s workout:
6 sets, each for Time
12 Cal Row
30’ Handstand Walk
10 Ring Muscle-Ups OR 2 Horizontal Pegboards
9 Devil’s Press
Rest 1:30 between sets.
Rounds 1/3/5: Ring Muscle Ups
Rounds 2/4/6: Horizontal Pegboard

Less than one week to go! Excited for the opportunity to compete alongside the best in our sport. Nothing to lose, no expectations, and sometimes that makes you even more dangerous.

@completeathlete_co

#CompleteAthleteCo #PlyoByPrevost #CrossFit #RogueInvitational #SkillsPractice

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Some of my training lately. Just a few clips from recent sessions. Lots missing since I don’t film that many of my training pieces.

3 competitions left before the end of the year!
🏴󠁧󠁢󠁳󠁣󠁴󠁿 Rogue Invitational
🇺🇸 Every Day Service Cup Games
🇩🇰 WFP Finals

Taking it one event at a time, while staying ready for whatever each competition throws my way.

#RogueInvitational #CrossFit #WFP #CompleteAthleteCo #PlyoByPrevost

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I watched @crashcrucible add the KB sandbag toss over the bar during an event this weekend, and I loved seeing that movement in a workout!

It made me think of this lateral underhand MB throw over the bar, a drill I’ve done a lot throughout my athletic career.

I think lateral movement and the ability to produce power in different planes are things we could/should be testing more in fitness competitions!

Could we standardize a movement like this? I placed a tape line approximately 3 feet from the rig on each side to ensure the athlete has to move laterally. My standard was that the outside foot must cross the line before each throw. Has anyone tried this one before ? Once you practice it and get your accuracy and footwork down, it’s actually a great drill! I have here a 14lbs ball.

I think there’s a lot of potential to introduce new movements that test athleticism beyond what we typically see in competitions.

What other movements would you love to see introduced in a fitness competition?

I think we could do many different styles of MB throws, single leg box jumps, jumps over hurdles, continuous broad jumps, an agility type drill with cones just to name a few things.

#CompleteAthleteCo #PlyoByPrevost #Athlete #CrossFit #AthleticDevelopment

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True readiness requires an open approach to buildin maximum strength, cardiovascular endurance, explosive power, and tactical agility. I wanted to have fun 🤩 with training today.! And both @xfitjamie and @jimpeeper were happy to do this with me.!! Thanks to @completeathlete_co @cprevost27 for posting these drills. #10kmindset #mastersathlete

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Can you spot the difference? 👀

I’m showing 4 videos of double broad jumps. Two are maximizing the intent of the drill and two are not. Can you tell which ones?

What am I changing between them?

Same thing with the depth drops. Two good reps and two where I’m intentionally changing something. Which ones are they? Can you spot what it is and why it matters?

Now for the snap downs (last video). These are all good reps. We often use snap downs to teach athletes how to absorb force and find a strong athletic position. Hips back, knees tracking over the toes, balanced and ready to move.

But what ELSE can snap downs teach and prepare you for ?

Write your thoughts in the comments below ⬇️

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Ok let’s talk about these 2-cone shuttle drills. I’m showing 3 different styles here with a different focus for each, but you’ll see lots of similarities throughout!

First drill: 2-Cone Continuous Crossovers

My focus is keeping my head and eyes facing towards the camera while my lower body crosses over and moves laterally. When I get to the cones, my hips flip and my weight shifts to the inside leg as I lean into the direction I’m going. That is key for all the COD drills I’ll show here. I wasn’t really focused on my hands for this one. It was about quick crossovers and keeping my head forward.

Second drill: 2-Cone Continuous Shuffle

I’m trying to push off my outside leg as much as possible and dig into the ground to move laterally faster. Again, when I arrive at the cones, I shift my hips and lean into the direction I’m going. My weight transfers to the inside leg and you’ll see my shoulders drop too.

Third video:

Here I’m going over my hip flips and which hand I want to touch the ground. When I’m ready to turn the opposite way, I want my back arm by my hip and ready to drive forward with the opposite leg. This isn’t really a specific drill, I’m just working on the muscle memory I want. Even after doing this type of turn thousands of times, I can still sometimes use the wrong hand and not maximize my power through the COD. You’re never too good to work on the basics and your footwork.

Third Drill (vid 4): 2-Cone Continuous Shuttle Runs (Hip Flips)

I’m running forward towards the cone, then flipping my hips and getting my shin angles in the direction I want to go. Again, I’m leaning into the front leg towards the side I’ll be running to. My focus was on my hands, making sure I had the proper one down and then driving the other arm on my first stride.

I rest as needed btn drills (full recovery). That can be different person to person. Just make sure to give great effort each drill then rest. I did 2 sets of each.

@completeathlete_co

Plyo by Prevost 12-Week Fundamentals Program coming soon on @btwbapp !

#CompleteAthleteCo #PlyoByPrevost #AthleticDevelopment #COD #Athlete

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Been doing these two 4 cone COD drills with my students lately which will also be in the @completeathlete_co Plyo by Prevost Fundamentals.

You can go through the motions on drills and not get much out of them or you can focus on something specific. My focus here was on my foot that is planting and pushing off in the direction I want to go.

Let’s take a look at the first two videos, the Box pattern.

My focus here is always on pushing off the outside leg towards the direction I am going. Watch which foot plants by the cones and pushes me towards the next direction. It’s always the outside one, furthest from the cone.

Let’s take a look at the 3rd and 4th video, the X pattern.

For this drill, I wanted to focus on flipping my hips as I approach the cone and getting my shin angle towards the next direction I want to go.

Once again, it will be the outside foot that strikes down, but this time focus on flipping your hips at the same time towards the next cone. This will help you redirect quicker instead of having to get to the cone, do a 180 degree pivot and lose precious time.

Don’t just go through the motions. Pick something to focus on and make every rep count!

As you get used to the pattern, start adding more speed and play around with the distance you put the cones as well!

#CompleteAthleteCo #PlyoByPrevost #COD #Agility #AthleticDevelopment

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Pay attention to your ARMS when you’re doing plyo work like jumping, bounding, hopping or snap downs.

Are your arms working WITH you, against you or are they just chilling and staying tight? Do you even have the right arm in front when doing single leg work?

One thing I’ve focused on my whole life when doing jumps, hops, bounds and sprints is how I use my arms. I can usually watch someone move and tell pretty quickly how fluid and coordinated they are based on what their upper body is doing with their lower body.

Your arms are part of the movement. Use them! In sprinting it comes intuitively (for most 😅) but for whatever reason in these type of plyo movements, people forget about their arms and only use their legs. You could be a wayyy better athlete and jumper if you focus more on that part of your movements. If you watch all these movements here, my arms are ready for the next jump or movement and are already loaded in the right position! The exception here will be my max distance broad jump where I won’t be getting ready for something else after.

Fast and aggressive arms. There is intent behind every rep.

Next time you’re doing your plyo work, pay attention to what your upper body is doing. Focus on the details. Focus on the basics.

Every drill coming in the @completeathlete_co program will have a big emphasis on arm action because it matters… A LOT!

Today’s work I did:

3 sets

4 x 1 to 1 Snap Downs (2/side)
Challenge your balance and SNAP down hard.

5 x Lateral Bounds / side
Stick every landing. Use your arms to help create force AND to control your balance when you land.

3 x Depth Jump to Broad Jump- max distance here today vs quick reaction time in the landing like a depth drop.

6 Hurdles/Cones Continuous 90 degree Jumps / side

Details matter. Focus on every single rep you do during these and study your movement.

#CompleteAthleteCo #PlyoByPrevost #Plyometrics #Athlete #AthleticDevelopment

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42 and 48” box jumps (stationary and then with approach).

Always love a good combo of a lower body lift into a jump 💥

Today’s @crossfitsublime class wod had 5 sumo deadlifts paired with 3 high box jumps. After I was done my sets at 42”, I gave some 48” a try with a couple step approach (I don’t think I’ve actually tried that height before). I believe I have (slightly) more on that one but that’s all I tried for today 😅.

#BoxJumps #PlyoByPrevost #Power #CompleteAthleteCo #CrossFit

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After a big competition, I always need a bit of a reset.

When motivation is low and I don’t feel like grinding through another workout, I like to turn to plyometrics and speed work.

It’s fun, it feels athletic and it makes me feel good.

Sometimes the best way to get back into training isn’t forcing it. It’s doing something you genuinely enjoy doing.

A few drills from today:
3 sets
3ea Single Leg Jump to Stick
5 Single Leg Continuous Hops (each side does 5)
2ea Stationary Triple Jump (single to single to double)

3sets
8-10 lateral bounds
2ea lateral shuffle + sprint

Then I played around with some sprints.

#PlyoByPrevost #CompleteAthleteCo #CrossFit #Plyo #Power

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#FBF to running stadiums at Camp Randall! I had to show @macdaddy4848 and @based_on_balance some of the training we used to do in Wisconsin with the hockey team in the summer! It was also fun to hop in with the Men’s hockey team and keep up with them. I will miss going to Madison this summer! @badgerwhockey @badgermhockey @neuroexplosion @cf_colosseum
. 🎥 @mellissachannell

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Here’s a look at some (not all) of the drills I did at the soccer field this weekend. I’ve done this type of training my whole life for different sports. I typically just create these kind of drills for myself when I go to a field 🤷🏻‍♀️. My goal here was to work on speed, power and agility.
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Thanks @airshots.ca for coming out to film with the drone and editing the clips! Thanks @macdaddy4848 for also putting some sequences together!
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@cf_colosseum
@crossfitgames
@pwhpa
@esc_sounds
@wodndone
@eatfatso
@blonyx
@5star4mula
@reebokcanada

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