OFF-SEASON PROGRAM
Session One
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Bench Press x 3 reps @ 70%
B.
One set of:
Bench Press x 6 reps @ 85%
C.
Ten rounds for time of:
10 Shoulder to Overhead (185/125 lbs)
15 Meter Handstand Walk
1 Legless Rope Climb (15’)
15 Meter Handstand Walk
If you’re proficient at handstand walk, run this such that you must travel at least 5-meters unbroken, or you restart from the last 5-meter mark.
Session Two
A.
Three sets for times of:
Run 1600 Meters
Rest 2 minutes
Goal is to keep each set within 10-15 seconds of your fastest.
REGIONALS PREPARATION PROGRAM
Session One
A.
“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
B.
Every 4 minutes, for 12 minutes (3 sets):
Run 200 Meters on True Form or 25/20 Calories of Assault Bike
15 GHD Sit-Ups
4 Deadlifts (405/275 lbs)
Try to race through each round as quickly as possible, then rest before the next interval. The goal should be to stay unbroken on the deadlift throughout each round.
Session Two
A.
Two sets for times:
1000 meter Assault Bike
100 foot Handstand Walk
10 Burpee Box Jump Overs (24″/20″)
5 Overhead Squats (225/155 lbs)
Rest 5 minutes
Session two
Post game of thrones outside on the track at 10 pm. Kinda fun running aimlessly not knowing what’s in front of you
7:20
7:46
7:25
Form felt pretty good today. Time to ramp up intensity
Session 1:
A) 230
B) 275
C) 39:54 — brutal workout. shoulders nice and smoked.
*First week joining coming back from an injury (following a day behind for now due to work). Look forward to the training.
Session 1
A. 135
B. 160
C. 39:11rx al shoulder to overhead unbroken. Shoulder and wrist death haha but fun
Session 2
First mile 7:10. Then managed to mess up my timing but finished all 3
A. 185
B. 215
C. 6 rounds in 27:17. scaled s2o to 135 after two rounds back didn’t feel secure cycling heavy overhead. did the last 4 legless on the minute after
Had to do a bit different workout due to my travel situation this weekend… but I found one of two true form rummers in the state and did this on Saturday AM: warmed up and then 3 Rounds – 11:20 Run 400m TF 30GHD 5DLs @265 I just wanted the simulation of the workout without killing my back and learned alot about how to approach round 2 and 3 of the run, so it was a good learning experience. Then I did modified Nate stuff: 7 Rounds of 4 strict MUs 7 Strict HSPUs Felt much better than the last… Read more »
A. 125#
B. 153# (my butt came up on the last rep bad but I felt it and brought it back down)
C. 57:34 Holy shoulders and traps!!(dont have ropes so did 6 towel pull-ups instead of the rope climbs) kept the STO 6/4 throughout but rested a lot before each HS walk to keep the 15meters unbroken. That was def a lot of rounds ? Looking forward to rest day!!!
Bench @ 87.5kg and 106×6
Long workout walked through it 48.25
6/4 push jerks, 5m + some 10ms at a time on hs. shoulders feeling it from the week.
Off season
Session 1
A) 245
B) 295 (4 rest 2)
C) 34:54
Friday offseason
Session one
A. 45/55/75/95/115 last year I could barely do the bar for these
B. 135/155/170/185/200/210/220/230/240/250 no misses and no wrist wraps
C. 155/225/235/245/255/265/275/280/285/DNA
Hip started to hurt
Session two
A. 315
B. 265 with green band
C. Tomorrow
D. 155 and 40 lb db
Session 1:
A) 190
B) 230, felt easy
C) Stopped during the 6th round, unbearable pain in my right wrist.
Session 2:
6:55, 6:40, 6:53 (to be fair, our mile route is possible .1 short of a mile)
Session 1:
10 min run
Session 2:
A. 210
B. 260×5
C. 7+10 in 30min, then 3 more LRC’s
D. Bike ride
Session one:
A. All sets @ 100 kg
B. Dropped This –
C. 37.39 – all Push Jerks UB, struggling with Handstand walk, normaly This is the easy part, haha!
Session Two:
1. 6:34
2. 6:28
3. 6:43
The Running was hard, but will Push Thru It the next weekends and smash It!
AM
-Dropped in with the 10am Saturday class, Partner WOD (10RFT; 150M sprint, 10 pull-ups, 20 Pushups 30 air squats)
A. 205 x 3x 6
B. 255 x 6
C. NO gas, stopped after 2 rounds- HS walk was really frustrating today I’m usually pretty good at this.
Hey! So I don’t really have handstand walk at all… Right now I normally have my BF grab my legs and I walk the distance (if he isn’t busy haha) but when I’m alone I just do shoulder taps against the wall… Is there a better scale then either of those things or should I just keep doing those? Thanks!!
I would also add in some wall runs, kick ups and donkey kicks. These will all help!
Thank you!
A. 195#
B. 235#
C. Skipped, did only body weight exercises all week trying to rest my lower back. Feeling much better but still not 100%. Hoping to be completely back on the grind in the next week or 2
Session 2
A. Ran 4 miles