May 16, 2016 – Invictus Athlete

OFF-SEASON PROGRAM
Session One
A.
Every 3 minutes, for 30 minutes (10 sets):
(Power Clean + Jerk) x 2 reps

Build to today’s heavy.

B.
Deadlift
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

C.
Three sets of:
Barbell Hip Bridges x 8 reps @ 2012
Rest 60 seconds
Reverse Hyper x 20 reps @ 60% of 1-RM Deadlift
Rest as needed

Session Two
A.
Ten sets for max calories of:
30 seconds of Assault Bike
Rest 30 seconds
45 seconds of Reverse Sled Drag
Rest 15 seconds

Please note calories achieved for each of the 10 sets. This is a 2-minute piece using the reverse sled drag as active recovery between sets. Load the sled at a weight that you can move for the full 45 seconds. The Assault Bike should be performed as all out maximal efforts. If you don’t have access to an Assault Bike, you may substitute with a Concept 2 rower

REGIONALS PREPARATION PROGRAM
Week Two – 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. . .

2 Minutes of Couch Stretch (right leg)
Rest 60 seconds
2 Minutes of Couch Stretch (left leg)

A.
Two sets with an empty barbell of:
Snatch-Grip Romanian Deadlift x 5 reps
Snatch High Pull from Below Knee x 5 reps
Muscle-Snatch x 5 reps
Overhead Squat x 5 reps @ 3211
Snatch Push Press x 5 reps
Snatch Balance x 5 reps
Hang Power Snatch x 5 reps
Snatch from Below Knee x 5 reps

Then. . .

Two sets with 95/65 lbs of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

B.
In 10-15 minutes build to 205/145 lbs Squat Snatch

As soon as you hit your last rep start the clock. At the 10:00 mark perform the following…

“2016 CrossFit Regionals Event 1”
10 Squat Snatches (185/135 lbs) by 2:00
8 squat snatches (205/145 lbs) by 4:00
6 squat snatches (225/155 lbs) by 6:00
4 squat snatches (245/165 lbs) by 8:00
2 squat snatches (265/175 lbs) by 11:00

C.
Every 2 minutes, for 12 minutes (6 sets):
4 Strict Muscle-Ups
7 Strict Handstand Push-Ups
16 Kettlebell Snatches (32/24 kg)

Try to race through each round as quickly as possible, then rest before the next interval.

Session Two
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:
52 Wall Ball Shots (20/14 lbs)
26 Pull-Ups

Immediately followed by…

D.
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.
For time:
3 Legless Rope Climbs (15′)
15 Thrusters (95/65 lbs)
2 Legless Rope Climbs
9 Thrusters
1 Legless Rope Climb

REGIONALS PREPARATION PROGRAM
Week 3 – 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. . .

2 Minutes of Couch Stretch (right leg)
Rest 60 seconds
2 Minutes of Couch Stretch (left leg)

A.
Two sets with an empty barbell of:
Snatch-Grip Romanian Deadlift x 5 reps
Snatch High Pull from Below Knee x 5 reps
Muscle-Snatch x 5 reps
Overhead Squat x 5 reps @ 3211
Snatch Push Press x 5 reps
Snatch Balance x 5 reps
Hang Power Snatch x 5 reps
Snatch from Below Knee x 5 reps

Then. . .

Two sets with 95/65 lbs of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

B.
In 10-15 minutes build to 205/145 lbs Squat Snatch

As soon as you hit your last rep start the clock. At the 10:00 mark perform the following…

“2016 CrossFit Regionals Event 1”
10 Squat Snatches (185/135 lbs) by 2:00
8 squat snatches (205/145 lbs) by 4:00
6 squat snatches (225/155 lbs) by 6:00
4 squat snatches (245/165 lbs) by 8:00
2 squat snatches (265/175 lbs) by 11:00

Session Two
A.
10 Minutes of Assault Bike or Rowing @ 70-75%

Then. . .

Every minute, on the minute, for 12 minutes, complete:
Interval 1 – Inchworm Walk x 3 reps
Interval 2 – Hamstring Floss x 10 reps per leg
Interval 3 – Russian Baby Makers x 10 reps

Then. . .

5 Minutes of Assault Bike or Running @ 80-85%

Then. . .

Every 90 seconds, for 12 minutes, complete:
Interval 1 – Banded Lat Stretch

x 45 seconds per side
Interval 2 – 6-8 Rocking Box Bridges
Interval 3 – Shoulder Mash x 45 seconds per side

Finish with. . .

Three to Five sets of:
30 Seconds of Assault Bike, Run or Row @ 90%
Rest 30-60 seconds

B.
Two sets of:
2 Strict Muscle-Ups
4 Strict Handstand Push-Ups
6 Kettlebell Snatches (32/24 kg)
Rest 30 seconds

C.
“2016 CrossFit Regionals Event 2”
Ten rounds for time:
4 Strict Muscle-Ups
7 Strict Handstand Push-Ups
12 Kettlebell Snatches (32/24 kg)

Time cap: 20 minutes” “Cool Down
Assault Bike 10 minutes”