Workout of the Day
A.
Back Squat
*Set 1 – 40% x 5 reps
*Set 2 – 50% x 4 reps
*Set 3 – 60-65% x 3 reps
*Set 4 – 75% x 2 reps
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!
*Set 5 – 85% x 1 rep
*Set 6 – 90% x 1 rep
*Set 7 – 90-95% x 1 rep
*Set 8 – 90-95% x 1 rep
Rest 2-3 minutes between sets for the last four sets.
B.
Every minute, on the minute, for 10 minutes:
Snatch x 3 reps
*Sets 1-4 – 75% of 1-RM
*Sets 5-8 – 80%
*Sets 9-10 – 85%
C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 185/135 Ground to Overhead x 6 reps
Minute 2 – Muscle-Ups x 3-7 reps (pick a number based on comfort with volume in the movement)
Minute 3 – Strict Handstand Push-Ups x 10 reps (kip if you start failing strict)
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PROGRAM NOTE – All four regionals groups will be together this first week as we work on some basics and get to know those of you following through your results posted to comments. The program will then divide out a bit to sync up with peaking dates and will be tailored a bit more to what we see from those commenting.
A) had to break some of these sessions up, coming back from a work trip. Did squats on Wednesday, based off of 250
C) minute 1: singles, finished around 30 seconds, kept up with 6 for about 5 rounds, dropped down to 4, then 6 for last set
Minute2: stuck with 3s
Minute 3: kept up with 10 strict hspu for about 6 rounds, a few 7s, then 10 on lady round
Definitely a rough ass kicking 30 minutes
A) worked up to 355 – this is only 85%(haven’t back squatted heavy since before the open so this felt like a truck on my back today) – taking it easy. Can’t afford a setback with lower back before regionals
B) worked up to 185
C) Only did 15min of this…left shoulder issues going on…injured during CTB’s on 14.3.
Lowering volume a bit….need to be smart about my training and make sure I stay in one piece before competition. Thank god for masters eligibility next year.
A. Back Squat Based off 308: 56, 70, 91, 105,120,126,130,135 no misses felt good 🙂 B. Every minute, on the minute, for 10 minutes: Snatch x 3 reps *Sets 1-4 – 55 *Sets 5-8 – 60 *Sets 9-10 – 62.5 C. Every minute, on the minute, for 30 minutes: Minute 1 – Ground to Overhead x 6 reps Minute 2 – 3 Mu OTM Minute 3 – Strict Handstand Push-Ups x 10 reps (kip if you start failing strict) first 4 sets were 7 strict kipped the last 3 but then the fatigue set in and went 4,3,3,3,4,3 finishing each… Read more »
I’m a day behind bc of my work schedule and working nights. I’ll catch up. A. Based off 270: 105, 135, 175, 205, 225, 235, 245, 245, 245- stayed at 90% today. Left hip is bothering me. B. 125, 135, 145- struggled at 145, no misses but just took me longer than a minute to complete 3 for sets 9 and 10. C. Omg- this was awful! So hard CJ went to 4 reps after round 2 MU – 5 reps each minute HSPU went to kipping after round 3 CJ was the hardest obviously. Love the MU and hspu… Read more »
CJ, Are straps allowed or discouraged for things such as the Snatch x3 EMOTM? Are you looking for touch and go reps or are 3 singles allowed? I am just starting to follow as of today and will be a day behind because I rest monday( usually complete rest) and friday (active), but that will be switching when I start my intership. My open score this year was sub par due to starting graduate physical therapy studies this year. I’ll be on my gym’s regionals team however. I think I have a handle on balancing the time and am looking… Read more »
1) 160/200/260/300/340/365/370/380
*great bs day!
2)
135/145/155×1
*worked on texhnique, this is still a weakness
3)
Had to scale reps but completed 30 minutes:
4 GOH
4 MU
10 kipp
A. Complete based on 435#
B. 185, 205, 225
C. Only got through 15 minutes. Currently fighting a sickness that destroyed my body in 14.5.
I haven’t been able to train with the volume that I previously had in the past due to taking on ownership/coaching at a new gym along with my full time job. I’m going to struggle to get back into better cardio shape, but excited to put in the work leading up to Regionals.
A) 185,205,275,305,345,365,385,395
B)185,195,205
C) didnt have the juice yesterday hitting it hard today
A. 105×5, 135×4, 165×3, 200×2, 225×1, 240×1, 240×1, 240×1
B. didn’t go with these percentages, did 14.5 for a second time yesterday and my shoulders are shot. 85×4 rounds 95×4 rounds, 105×2 rounds
C. Figured since my shoulders are shot, I should probably not do this part. Poo
Squats – 160, 195, 245, 290, 330, 350, 365, 370. No misses.
Snatches – 160 all 12. 170 for 10 missed 2. 180 hit the first 3, missed last 3.
WOD – All the muscle ups done, all the HSPU done & strict, S2OH after about the 12th minute had to switch to 4’s
A. Based off 390#
B. 4x3x175, 185-3/2/2/2, 195-2/3… Suffered a rip, grip got affected
C. Felt heavy.
G2O 6-5-4-4-4-4-2-2-4-4
Muscle Ups 10×3 UB
HSPU 10-10-8-8-8-5-6-7-6-5… Kinda fell behind, pressing waning even with kipping.
Back squat :
95% = 315 (felt good)
Holy shoulders!
Snatch:
155,165,175 (Missed 3 all together)
Will Zerlang Nor-Cal A. singles were: 365,375,385,395 that was heavy enough for today based off 425max B. I did touch and go. 4 min 175, 4 min 185, 2 min 195. Hand ripped on last set:( but no misses. C. Made it through 4 sets (12 min) before class started. G2OH 6-6-6-6 did all singles Muscle ups 5-5-5-5 HSPU Strict/Kipping 10-10-10-7/3 2 hours later I came back and finished this (18 min) G2OH 6-6-6-6-6-6 singles and I almost didn’t get the last set Muscle ups 5-5-5-4/1-3/2-3/2 HSPU strict/kipping 10-10-10-6/4-4/6 3/7 Part c was a bear. When I had to stop… Read more »
A. 90/115/145/170/190/200/205/205f
B. 85/85/85/85/90/90/90/90 1,f,1 / 100 1,1,f / 100 1,f,1
C. G2OH scaled 125# 4/4/4/4/4/4/2/4/4/3
HSPU 10 strict/10 strict/ the rest were 10’s & kipping
MU’s 3/2/1/2/2/1/2/1/ ripped – did hips to ring drills 6 / 6 drills
A. All complete, based on 455#
B. 185, 205, 215 (215 was rough today, feel like I haven’t snatched in a while)
C, This was aweful!! HSPUs fell apart quickly. It was a grind to get through, and didn’t hit full repetitions on all sets. But I made it 30 minutes. Pressing strength and pressing endurance are a weakness.
Today was a bit rough… Wow, Hello shoulders!
A. 95, 120, 155, 185, 205, 215, 230f, 230f
B. 110, 115, 120
C. 5 Ground to OH, 2 MU’s (except 1 on round 7), 6 HSPUs (4 rounds with banded deficits and 6 rounds with kipping)
Can’t wait to see you guys at the camp in the PNW in a couple weeks!
Hi CJ!
Rachel Jacobson (northwest region) planning on going team with Crossfit Intensify! Most of the members on the team are veterans looking for a return trip to the games- I’m trying to help them get there and fill a few holes along the way! 5’3, 120lbs.
A. done based off a 245 1rm
B. 105, 115, 120 all full snatches- no fails
C. Scaled the G2O to 115, 4 mu per rd, and 5 strict HSPU (think it would have been better to try and go with 7 or 8).
A. Based off of 157kg. Easiest 150!
B. Based off of 100kg. Felt off today did 2 reps on 80%. Last 2 sets: 80% x 2, 83% x 3.
C.
G20 @ 185: 6-6-4-3-3-3-3-2-2-2
Muscle Ups: 5-5-5-5-5-5-5-4-4-4
HSPU: 8-8-6-6-6-6-6-6-6-6 (last 3 sets were kipping)
That workout was no joke!
A) based off 360 last 2 @ 340 went up easy
B) based off 240 felt good
C) went 4 g2oh, 4 MU, 10 strict HSPU. Round 6 I had to go 3-3-10 kipping HSPU
Southern California Region
A. Based off of 245#
B. Based off of 135#
C. Didn’t do all the reps as RX.
G20- did all reps at 135#. Did 6 first two sets, then 4’s for a few, then 3’s and a round of 2. All single reps.
Muscle-Ups: was able to get at least 1-2 muscle ups each round, except 2 rounds i didn’t get any.
HSPU: all kipping. 10 for first few, then 8 and 6 last 2 sets.