May 10, 2016 – Invictus Athlete

OFF-SEASON PROGRAM
Session One
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 3 reps
(pause for 2 seconds in the bottom position after each snatch balance)

Build in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

Followed by…

Every 2 minutes, for 6 minutes (3 sets) of:
3-Position Snatch x 1 rep
(high hang, then mid-thigh, and then floor)

Build over the three sets.

Every 2 minutes, for 6 minutes (3 sets) of:
Hang Snatch + Snatch

Build over the three sets.

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets) of:
Snatch x 3 reps

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Snatch x 1 rep @ 80-95%

B.
Three to Five sets for times of:
50 Double-Unders
50-Foot Handstand Walk
10 Strict Handstand Push-Ups
Rest 2 minutes

C.
Three sets of:
Alternating Single-Leg Cross Toes to Bar x 20 reps
Rest as needed

followed by…

Three sets of:
L-Sit Flutter Kicks on Kettlebells x 15-30 seconds
Rest as needed

followed by…

100 Hollow Body Bounces

Session Two
A.
Take 20 minutes to build to today’s 1-RM Bench Press

B.
Three sets of:
Dumbbell Skull Crushers x 10 reps
Rest as needed
Supinated-Grip Bent-Over Barbell Rows x 10 reps
Rest as needed

C.
Three sets of:
Wide Grip Pull Ups x Max Unbroken Reps
Rest as needed

REGIONALS PREPARATION PROGRAM
Week One – Session One
A.
Five rounds @ 70-75% of:
1000 Meter Assault Bike
500 Meter Row

B.
Perform the exact warm-up that you will perform before Regionals Events 3 & 4.

C.
For time:
50 Wall Ball Shots (14 lbs)
25 Pull-Ups

Immediately followed by…

For time:
30 Alternating Pistols
15 Power Cleans (80 lbs)
20 Alternating Pistols
10 Power Cleans

Session Two
A.
Perform the exact warm-up that you will perform before Regionals Event 7.

B.
“2016 CrossFit Regionals Event 7”
For time:
21 Thrusters (95/65 lbs)
3 Legless Rope Climbs
15 Thrusters
2 Legless Rope Climbs
9 Thrusters
1 Legless Rope Climb

REGIONALS PREPARATION PROGRAM
Weeks Two and Three – 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

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.

A.
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

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 1000 Meters
10 Strict Muscle-Ups

Rest until the running clock reaches 10:00, and then…

B.
For time:
Row 1000 Meters
100-Foot Handstand Walk
100-Foot Walking Lunges with KBs (32/24 kg)

Rest until the running clock reaches 20:00, and then…

C.
For time:
Row 1000 Meters