OFF-SEASON PROGRAM
Session One
A.
Take 3 minutes to draw out your foot work
Jump & Lands x 10 reps
Every minute, on the minute, for 6 minutes:
Drop to Split x 1 rep
and then . . .
Every 2 minutes, for 20 minutes, complete:
Jerk @ 80+%
B.
“2016 CrossFit Regionals Event 3”
For time:
104 Wall Ball Shots (20/14 lbs)
52 Pull-Ups
When the running clock reaches 7:00…
C.
“2016 CrossFit Regionals Event 4”
Four rounds for time:
28 Alternating Pistols
15 Power Cleans (115/80 lbs)
Session Two
A.
For time:
Row 5000 Meters
This is a test. Treat it with respect and give it everything you have.
REGIONALS PREPARATION PROGRAM
Session One
Warm-Up
Assault Bike or Row 10 minutes @ 70-75%
Then. . .
Banded Pec Stretch
T-Spine Opener
Banded Lat Stretch
Band Assisted Anterior Pec Stretch
Single-Arm Hang from Bar x 30 seconds each arm
A.
Assault Bike or Row 5 minutes @ 75-80%
Then. . .
One set of:
Ankle Pulse x 15-20 pulses per side
and then . . .
Three sets of:
Deep Squat Progressions x 5 reps
Psoas Pulse x 45 seconds per side
Banded Walks x 10 reps fwd/back
Banded Walks x 10 reps lateral
and then . . .
One set of:
Box Squat w/KB x 10-15 reps
Finish with…
3-5 Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest
Rest 5-10 minutes, but stay warm.
B.
Two sets of:
10 Wall Ball Shots (20/14 lbs)
5 Pull-Ups
Rest 30 seconds
6 Alternating Pistols
3 Power Cleans (115/80 lbs)
Rest 2 minutes
C.
“2016 CrossFit Regionals Event 3”
For time:
104 Wall Ball Shots (20/14 lbs)
52 Pull-Ups
When the running clock reaches 7:00…
D.
“2016 CrossFit Regionals Event 4”
Four rounds for time:
28 Alternating Pistols
15 Power Cleans (115/80 lbs)
Session Two
Warm-Up
Assault Bike or Row 10 minutes @ 70-75%
Then…
Banded Pec Stretch
T-Spine Opener
Banded Lat Stretch
Band Assisted Anterior Pec Stretch
Then…
Assault Bike or Row 5 minutes @ 80-85%
A.
Three sets of:
Banded Good Mornings x 15-20 reps
Rest 60 seconds
6-8 Rocking Box Bridges
(slow and controlled)
Rest 60 seconds
B.
Spend 10-15 minutes working up to 405/275 lb Deadlift
*Safety first!! If at any point you feel uncomfortable and lose position, stop. It is not worth risking injury this close to Regionals.
C.
Two sets of:
200 Meter Run
5 GHD Sit-Ups
D.
“CrossFit Regionals Event 5”
For time:
400 Meter Run
30 GHD Sit-Ups
7 Deadlifts (405/275 lbs)
400 Meter Run
20 GHD Sit-Ups
5 Deadlifts (405/275 lbs)
400 Meter Run
10 GHD Sit-Ups
3 Deadlifts (405/275 lbs)
*If you have access to a true form then please use it!
**Safety first!! If at any point you feel uncomfortable and lose position stop. It is not worth risking injury this close to Regionals.
Off season
Session 1
A)
Done
185/225/245/255/275/295
255×7/265/275/285/295f
Put it on cruise control for this…5th day straight of training, still trying to catch up, traveled halfway across the world.
B) 5:44
Rest to 7min
C) (9:48) 16:48 finish
Session 2
A) 5k time:
Session one
A. Done stayed at 80%
B. 5:58. Did wall balls to the backboard of one of our basketball hoops at school haha. Timed how long it took to transition from court to weight room almost :30 exactly. Went 78 ub then 2 quick sets think that took approx 3:40 then did maybe 20-10-7s down to 3s
C. No go. Quads were cramping before I finished pullups and back feels unstable today. If I was at regionals Id push through. Safety first!
B. Finished in 5:14 (92 Wall balls +12) 20 +10 + w/ever else on Pull Ups
C: 9:33. That sucked
A. 225
B. 33 pull up at 6 min cap
C. 9:40ish (Can’t remember exact time but before 10 min cap.
REGIONALS PREPARATION PROGRAM “2016 CrossFit Regionals Event 3” 6:57… Definitely was sucking wind a little bit. WBs were 40-19- and then smaller sets. Not sure how I should better break these up. Pull ups were 20, 10 and smaller sets after that. Had grips on as my hands are torn up… so will be better with bare hands. When the running clock reaches 7:00… D. Started this at 7:15… tried to breathe for 15 seconds. “2016 CrossFit Regionals Event 4” Since my knee is still not loving it… I did two rounds of this and I did my L leg… Read more »
Solid 3 days of work! You have learned a lot from testing these out. Now you just need to make sure first that your healthy and secondly work out where you can make up time on the events. Make sure you replenish and look after yourself today.
What does the next week of training look like for us 1st weekend peeps?
Hit all jerks for 20 mins at 235# Didn’t finish event 3 in time. 5 pull-ups left. Did wallballs 65-20-19. I can usually do bigger sets but I felt like garbage today and honestly it was one of those days that made me feel like a weakling and want to quit all this. Real discouraging but I’ll knock it off and sleep it off. I have mobility issues so pistols are hard for me on my right side. I’m trying to work on it. Hard to fit everything in every damn day. I just did the 28 each round then… Read more »
Keep working on that ankle mobility dude. Use Thursdays rest to sped time on those problem areas!
17:30 on 5k- 1:45 avg pace
A. Worked 3RM OHS for comp this weekend
B. 5:59
C. 8:31
D. 21:41, 1:17PR!
First of all…. I’d like to thank you coaches for completely destroying my legs . To the point where I pushed that second workout so hard I literally almost fainted . I believe it is bc in shaping up my diet and counting my macros and cutting on sugar A LOT . So my body is going through withdraws. So anyway .. Event 3: 6:17 RX Event 4: 10:14 RX .. Went into a dark place here 5K Row: Legs were completely done. Started to feel the fatigue within the first 500-1000 m Last time I did this was over… Read more »
Hopefully if you have worked out your macros correctly your body will adapt and you will se the benefits.
I don’t want to go on a soap box but I’ve been really struggling with my schedule and getting things in and I broke down at the gym tonight. As I got there the last person was leaving and all alone. I had to cram everything in. I just wish I could break things up. I did what I could tonight but I was not myself A. 5:28 B.8:08 Rested 15 minutes and warmed up to 275 did the run through as rx in 15:46 literally ran at a 5k pace and ghd were slow my heart was never elevated.… Read more »
You have plenty of time to run through the full version as you are the final week. Will your schedule change on the lead up to accommodate training?
Unfortunately we are in session through regionals weekend. I’ve saved personal days for the next two Fridays. Track season ends the week before regionals so that will help a ton and save energy.
Damn girl! Still super impressive!! Stay positive, no doubt you will be killing all these workouts at regionals!
Off season
Session 1
A. Footwork down
Drop to split done
E2MOM jerks – 275-315 feeling great today.
B. Event 3 – 6:20 quite happy with this. Should have pushed the wall ball harder. Had it in me.
C. Event 4 – 14:20 woof… Need some pistol work. Too many no reps.
Session 2:
5k row – legs were fried up from those pistols still.
19:01.8. My personal best is 18:30 +change.
Great fun today. Learned quite a bit. Thank you!
Today – regional prep Event 3/4 Event 3: 5:3? Wb (definitely feeling squats from yesterday) Event 4: 8:30 Yeah that hurt. Event 5: 2 plus 32 Ghd Was way way way too conservative on the deadlifts. Those were fine. It was the Ghd that hurt my soul. For the run, i had to run up and down a flight of stairs, and I threw on a weight vest (bc we don’t have a true form runner) and while I’m at it that “true form” is NOTHING like real running!!! Interested to see how I feel tomorrow. ? Excited about the… Read more »
Some good learning today. You will be doing variations for the next few weeks and will likely do one more full run through. Time to break things down and learn how to optimize performance!
A and B Uhg hurt sooo bad!!! Like I completely under estimated it. Great job on event 5. My back is sooooo tight!
I did too!! I was in the middle of event 3 wondering what was happening!! Totally want another go, it’ll get better 🙂
While I am not glad you broke down too… but it helps to know I’m not alone!!! You still did great!!!! Ready for a weekend of training!!?
Yesterday regional prep – long post warning! Event 1 – Snatch- well my max is 155, I worked up to 150. Making it through 135 is do-able. But it’s not a given. I made 8/10 snatches in 2 min. This will be the worst event for me and I know that, I just need to do the best I can. – wanted To make sure to get squats in from Monday. Um 95%? Yikes. So I was supposed to do 250 for all the sets. Instead I did 235/235/240/245/250 (PR!) Event 2 in the afternoon Did 7 rounds plus 2… Read more »
Haha always fun to PR as you work toward regionals 🙂
Great work!
Offseason
Tuesday session one
A.
115/135/155
Then
165/170/175
Then
180/185/190
Then
200/205/210
Then
225/235/245
Missed twice third rep of 210 and first attempt at 235 just a little too far forward
B. Did yesterday 3+4 3 3+2 slowed down a lot once I couldn’t do 6 ub ring dips and had to muscle up back in it
SESSION1
A. Jerks – 245-280
B. Done – Timer messed up, but did 104 wall balls unbroken / pullups (10,10,8,8,6,6,6)
C. Did not do (can’t do pistols right now because of knee injury)
SESSION2
Row – 19:44 – First time ever doing over 2K. I had no idea what pace to go on. I ended with a 1:58.4 avg. I need to shoot for a 1:55 next time.
Good learning on the 5k. Now get that knee healthy!
A) practiced a 3rm overhead squat from the floor for a competition this week
B) Regional Event 3- 5:31
C) Regional Event 4- 8:56
Did the 5k row 20 minutes after the regional events:
20:04, about a 40 second PR. I am a very inadequate rower so this is huge for me.
Yeah Marcus! Great work!!
Had to teach my competition class so I did my second session with no warm up…
Regional event 3: 5:25 (tried to go unbroken for as long as possible)
Regional event 4 was a no go… Pistols light my low back up for some reason so it’s something that I desperately need work on.
Sounds like those hamstrings may be causing the lower back pain on pistols! Get them stretched out!
PM
A. 5K row- 18:59; not sure if I have actually ever done this before ( at least this is the first time keeping track of time); there much more in the tank- paced it too much in the first 2K
then…
EMOTM x 10
-2 Deadlifts at 365
Bentover rows, strict pullups, band pullaparts
Did things a little backwards today.
1. Jerk drills felt pretty good — I’ve started using a wider grip and I feel that’s been helping my over extension problem. However, no PR or crazy jumps in weight; I’m starting to think my OLY issue is more of a technique issue than it is a strength thing.
2. 17:14 5k (previous was 17:34)
I’m coming back in to complete the regional WODs later.