April 16, 2016 – Invictus Athlete

OFF-SEASON PROGRAM
Session One
A.
Nine sets of:
Banded Bench Press x 3 reps 50% Bar Weight of 1-RM Bench Press + Bands
Rest 90 seconds

Bench = 200 lbs or more, use Doubled Mini Bands
Bench = 199 lbs or less, use Double Micro Mini Bands

*Sets 1-3 – Close Grip
*Sets 4-6 – Middle Grip
*Sets 7-9 – Wide Grip

Followed by…

One set of:
Bench Press x 8 reps @ 73%

B.
“2014 CrossFit Regionals Event 6”
For time:
50 Calorie Row
50 Box Jump-Overs (24″/18″)
50 Deadlifts (180/120 lbs)
50 Wall Ball Shots (20/14 lbs)
50 Ring Dips
50 Wall Ball Shots
50 Deadlifts
50 Box Jump-Overs
50 Calorie Row

C.
Two Sets of:
Single-Arm Dumbbell Rows x 6-8 reps each
Rest as needed
Viking Sloth Press x 8-10 alternating reps
Rest as needed

Same as last week. Establish familiarity and increase load if possible.

D.
Two sets of:
300-Foot Sandbag Carry (no stopping)
Rest 4-5 minutes

Session Two
A.
For time:
Run 1600 Meters
Rest 3 mintues
Run 1200 Meters
Rest 2 minutes
Run 800 Meters
Rest 1 minute
Run 400 Meters

REGIONALS PREPARATION PROGRAM
Session One
A.
Take 20 minutes to build to today’s 3-RM Bench Press

B.
“2014 CrossFit Regionals Event 6”
For time:
50 Calorie Row
50 Box Jump-Overs (24″/18″)
50 Deadlifts (180/120 lbs)
50 Wall Ball Shots (20/14 lbs)
50 Ring Dips
50 Wall Ball Shots
50 Deadlifts
50 Box Jump-Overs
50 Calorie Row

C.
Get in a good cool down, just like you would at Regionals.

Session Two

A.
“2014 CrossFit Regionals Event 7”
For time:
64 Pull-Ups
8 Overhead Squats (205/135 lbs)

Rest until fully recovered, and then…

B.
Five rounds for time of:
30/20 Calories of Assault Bike
40-Foot Handstand Walk
(must be performed in 20-foot unbroken sets)