May 6, 2016 – Invictus Athlete

OFF-SEASON PROGRAM
Session One
A.
Four sets of:
75-Meter Overhead Barbell Carry
Rest 1-2 minutes

Load as heavy as possible, but keep the sets unbroken.

B.
Every 2 minutes, for 8 minutes (4 sets) of:
Snatch Balance x 2 reps

Immediately followed by…

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

Immediately followed by…

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

Immediately followed by…

Every 2 minutes, for 8 minutes (4 sets) of:
Snatch x 2 reps

C.
Every 2 minutes, for 6 minutes (3 sets) of:
Hang Clean + Clean + Jerk

Immediately followed by…

Every 3 minutes, for 15 minutes (5 sets) of:
Clean & Jerk x 3 reps

Immediately followed by…

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

Session Two
A.
Every minute, on the minute, for 10 minutes:
Front Squat x 2 reps @ 75% of 1-RM

B.
Every minute, on the minute, for 10 minutes:
Deadlift x 2 reps @ 75% of 1-RM Deadlift

Perform all reps from a dead-stop off the ground – no touch and go, reset every time.

C.
Three sets of:
Sumo-Semi-Stiff Leg Good Morning x 8 reps
Rest as needed
Kettlebell Box Step Ups x 8-10 reps each leg
Rest as needed

D.
Four rounds for time of:
30 Wall Ball Shots (30/20 lbs)
30 Kettlebell Swings (32/24 kg)

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

Assault Bike or Row 5 minutes @ 80-85%

Then. . .

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

A.
Spend 10-15 minutes working up to a 225/155 lb Overhead Squat

B.
Two sets of:
20 foot Handstand Walk
1-3 Overhead Squats (225/155 lbs)
4 Burpee Box Jump Overs (24″/20″)
1-3 Overhead Squats
Rest as needed

C.
“CrossFit Regionals Event 6”
For time:
1000 Meter Assault Bike
100-Foot Handstand Walk
10 Overhead Squats (225/155 lbs)
500 meter Row
50 Burpee Box Jump-Overs*
5 Overhead Squats

*For men, the first 40 reps will be done over a 12-inch box and the last 10 reps over a 24-inch box. For the women, the first 40 reps will be done over a 6-inch box and the last 10 reps over a 12-inch box.”

Session Two
Warm-Up
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

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

B.
6 Thrusters (95/65 lbs)
1 Legless Rope Climb
4 Thrusters
1 Legless Rope Climb
2 Thrusters

C.
“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