Regionals Athletes, please click the week of your Regionals below to access your 2017 Regionals Prep Program!
Week Three Athletes (Atlantic, Meridian, West)
Primary Strength Session
A.
Build to 85-95% of your 1-RM Snatch, and then…
B.
For max load, in 3 minutes:
5 Snatches
You only get a maximum of 6 attempts in the 3-minute window, and you must declare your weight before the clock starts.
Rest 2 minutes, and when the running clock reaches 5:00…
C.
For max reps:
30 Seconds of Front Squats (275/185 lbs)
Barbell will be taken from the ground. If the bar hits the ground before the 30 seconds is over, the set is over.
Primary Conditioning Session
In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . .
Two Heroes – A Combination of Two of CrossFit’s Favorite Tributes to Fallen Warriors
For time:
Run 800 Meters
immediately followed by…
Three rounds of:
4 Muscle-Ups
8 Strict Handstand Push-Ups
16 Kettlebell Swings (24/16 kg)
immediately followed by…
Run 800 Meters
immediately followed by…
Three rounds of:
15 Pull-Ups
30 Push-Ups
45 Air Squats
immediately followed by…
Run 800 Meters
————————–
“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell
The above workout is a combination of the CrossFit workouts “Nate” – named after Nate Hardy, and “Murph” – named after Lt Michael Murphy. If you are not yet familiar with Medal of Honor recipient Lt Michael Murphy, please click here and read about his acts of courage and selflessness. He, and the many others that have served and conducted themselves with similar bravery, represent the best of our country. Please take pride in honoring and remembering them this Memorial Day.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Work
A.
Five sets of:
100-Foot Hand-Over-Hand Rope Pull
Rest 30 seconds
100-Foot Farmer’s Carry
Rest 2-3 minutes
B.
Three sets of:
3 Minutes of Banded March while Holding Sandbag/Ball
Rest as needed
Banded Leg Curls x 30 reps
Rest as needed
Chinese Rows x 8 reps @ 21X1
Rest as needed
Assault Bike Conditioning Option
“AB 30”
For max calories:
30 Minutes of Assault Bike
Injured neck (now sorted)
Power clean 3,3,3,3,3 – 110kg
6×2 min on, 1 min off
A) 10 power clean + 50 double unders
B) 15 burpees + 15 pull-ups
Treat as amrap
Strength
A) 5x legless rope climbs emom
B) 3 x 3’banded march
30 banded hamstring curl
8 DB one arm row 35kg
C) 3 x 10 revers hypers, 15 the situps
Primary Strength Session
A.
Build to 85-95% of your 1-RM Snatch @ 105KG (93%)
B.
For max load, in 3 minutes:
5 Snatches @ 100KG
C.
For max reps: 30 Seconds of Front Squats (275 lbs / 125KG) = 8 Reps
PM Session
Strength Accessories
A. 40kg + sled for rope pulls
66kg per hand for farmers
B. Done, 70kg for rows
For Time:
400m run
100 burpee box jump overs
400m run
200 Russian swings @24kg
400m run
300 air squats
34:12
Primary Strength:
A. Built to 120# (95%)
B. For max load in 3 min:
5 snatches @ 105# (85%)
C. Max reps Front squat @ 135#
11 reps
Strength Accessory:
B. Banded March with 20# wall ball
Banded leg curls with green band
Chinese rows with 115#
Conditioning:
“Murph” outside with friends
57:20 (first year with a weighted vest – so fun!)
Primary Strength
A. Snatch – 170#
B. 3 Min Max Load – 4 x 165 = 660#
C. 30s Max Rep FS – 6 x 205#
Primary Conditioning
37:26.31
MU – 4/2,2/Singles
SHSPU – 4,4/3,3,2/3,3,2
KBS – 16/10,6/10,6
Pull-ups – 15/15/10,5 (had to get rhythm but didn’t drop off bar)
Push ups – 15,15/15,15/10,5,5,3,3,2
Squats – Sets of 15 until last round and did 20/13/12
(still recovering from Hero Wod marathon last Saturday so legs, lats and hips very sore and slow on the runs…15 UB Butterfly Pull-ups so happy about that achievement)
Great work on the butterfly’s bro!
Thanks man
Hero Workout Marathon?! Sounds a little crazy
Yea the whole gym was trying to do as many hero workouts in teams of 4 in two hours. We were a couple short of 100.
Strength:
A. Snatch built up to 110#
B. 5 snatches done @105#
C. 30 sec max reps @125, 6 reps
Conditioning:
35:57 Scaled to 2 mu per round, used 1 abmat, 26lb kb
Primary Strength Session
A. Snatch
90%✅ 95%❌
B. For max load, in 3 minutes:
5 Snatches @130 = 650 #
I think i went too save..
C. For max reps:
30 Seconds of Front Squats
6reps @165! (The 2min werent enough for me to warm up for 185#)
Primary Conditioning Session
28:58
AM Session
Had a big weekend (by my standards anyway) at the pacific regionals so feeling a bit rough today.
Primary Strength
A. Snatch upto 100kg
B. 5/5 @100kg
C. Thought I would try this without warming up my clean/front squat before hand, probs not my best idea.
1 rep and that was the clean
Primary Conditioning
“Two Heroes”
26:50 rxd
Hope you had fun dude!
A. 225
B. 225 for 5. Missed one which gave me 6 Attempts
C. 10@275
Primary condition
25:22
Session two
Ankle Mobility
Bulletproof hips
Snatch up to 175 and then moved on
12ish at 135 for front squats? Idk. I was able to get into a squat pain free which is all I cared about
Did an opex workout with the gym owner
30 wall walks 6:27
5 min rest
75 strict ttb 5:46
5 min rest
Amrap 5 ring push up 68
*no pec tear
Bulletproof back to finish
“*no pec tear” ??
I hope you won 🙂
Primary Strength Session :
A. 90% – 211#
B. 85% – 196# (No Misses)
C. 4 Reps (275# is my 90% so it was heavy)
Primary Condition Session : 27:39 Rx
Strength
A. 3 sets
8 each leg weighted Bulgarian split squats strict tempo 4/3/2/1 20# DBs (5# more than last week)
Rest 45 seconds
8 each single leg RDL 85# 2/2/2/1
Rest 45 seconds
15 each leg banded hammy curls green band 2/2/2/1
Rest 2 mins
Did with my 10 year old sister ?
Conditioning
Did row instead of run even though run woulda been faster I feel like but not yet on my knee ?
28:22
Primary conditioning
29:53 (used a 32kg kb, wore my vest from 2nd run till end) stoked about being able to push by myself. Father was prior military so all these are close to my heart
Fiddled with my snatch form today and it felt way more confident. Legs were still too fatigued to keep it up for long though. Worked up to 195.
Misread the workout. Did 1 snatch every 30 seconds for 5 minutes haha. Hit 175 every time except the last one. This is about 81-82% so I felt good about it though!
Used 250lbs on the front squat. Cleaned into the first one and finished 6 total in 30 seconds.
Metcon: 31:27rx
A)worked up to 185. Missed 200.
B) 175×5. Felt sharp
C)275×4. 30 seconds went by quick. Just happy to get the clean.
Primary Conditioning
32:49. Runs were slow today but felt great throughout.
A. Worked up to 210 B. Just a conservative 185, 185, 185, 195, 195. I probably did these all in 25 seconds. My confidence in my snatch is so poor. There’s many factors leading to this. I’ll get it back.. 🙁 C. Lol so I barely warmed up for this.. warmed up with a 225 clean and then jumped into 275. I got 5 front squats D. 18:18 for the hero workout.. idk I was dying but I pushed my hardest. Used 15 pound vest E. Did this 10 minutes after with Dominic scalzo 2 sets with a rest 1:1… Read more »
A. Worked up to 245 (94%)
B. 235×2 240×3/ 8 FS @ 275
C. Primary Conditioning: 28:18
When in doubt EMOM it out.
Emom for 20 mins
Odd: 2 P.snatch at 205 + 10 t2b
Even: 12 bar facing burpees.
Strength-done, terrible lifting day
30 min AB- 376
Saturday’s Conditioning later
A.