Click here for the 2017 Regionals Prep Program!
Primary Strength Session
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Jerks x 3 reps
Emphasize speed and footwork, not load.
B.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk with a Pause x 1 rep
(pause 3 full seconds in the dip and receiving positions)
Build from approximately 65% to today’s heavy over the course of the 6 sets.
C.
Three sets of:
Split Jerk x 1 rep @ today’s heavy pause jerk.
Rest as needed
D.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
Rest as needed
Primary Conditioning Session
Granite Games Qualifier Prep
“2014 CrossFit Regionals Event #4”
Complete rounds of 21, 15, 9, 6 and 3 reps for time of:
Strict Handstand Push-Ups
Front Squats (195/125 lbs)
Bar-Facing Burpees Over the Barbell
OR
Off-Season Conditioning
Every 4 minutes, for 28 minutes (7 sets):
20/15 Calorie Row
15 Burpees Over Erg
10 Toes-to-Bar
8 Strict Handstand Push-Ups to 2″/0″ Deficit
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 Option
A.
Three sets of:
Dumbbell Z-Press x 8 rep @ 2111
Rest 90 seconds
2 Minutes of Banded March while Holding Sandbag/Ball
Rest 90 seconds
B.
Build to today’s 10-RM Dumbbell Bench Press
immediately followed by…
For max reps:
Dumbbell Bench Press @ 80% of today’s 10-RM
Rest 20 seconds
Dumbbell Bench Press @ 70%
Rest 20 seconds
Dumbbell Bench Press @ 60%
C.
Five sets of:
200-Foot Prowler Sprint
Rest 30 seconds
200-Foot Reverse Sled Drag
Rest 4 minutes
Load the sled with a weight that will allow you to move without stopping, but that will make it very challenging to finish out your set.
D.
Three sets of:
Partnered Leg Curls x 15 reps @ 4020
Rest as needed
Partnered Side Lying Leg Raises x 15 reps @ 2020
Rest as needed
Rowing Endurance Option
Four sets of:
6 Minutes of Rowing
Rest 2 minutes
Goal should be to maintain the same pace throughout this session.
Primary
A) 40/50/55/55kg felt good and crisp
B) 80/85/90/95/100/105
C) 3×1 105kg
D) 8/120kg, 6/145, 4/170, 2/180kg
Primary conditioning
2.54/2.54/3.10/3.20/3.20/3.29/3.31
Burpees ?
Session 1
Primary Strength:
A. 55/65/65/65
B. 105/115/125/125/130/135x/130
C. 130#
D. 140/165/190/210
Conditioning:
3:24/3:23/3:31/3:26/3:37/3:47/4:03
**subbed strict HSPU for seated DB strict press w/ 25# DB’s
Session 2
Strength Accessory:
A. Only 3 sets of 2 min banded March w/ 20# ball + 90 secs rest between sets (did DB press with S1 conditioning)
B. 10RM – 45# DB’s
35# x 21 reps
30# x 13 reps
25# x 16 reps
C. Done with empty Rogue Dog Sled 1.2 (roughly 120# w/ cross bars) OUCHIE!!
Sled always hurts! It’s the same as the Assault bike, no matter how slow or fast you go it still hurts!
Strength
A. 135,145,155,165
B. 245,260,275,290,300,315
C. All at 315
D. 245,295,340,365
Conditioning granite games prep
12:29. Dropped barbell twice. Wanted front squats to be unbroken.
Additional
Completed yesterday’s assault bike 100 calories for 4 sets
6:10,6:12,6:21,6:12
Strength:
A: 44/66/88/110
B: 198/220/220/231/242/253
C: misread this as use three sets to find your heavy for today, oops: 264/275(f)/275
D: 225/270/315/335
Conditioning:
Misread this part too, did a 500m row instead of 20 cal, would not recommend. No deficit on hspu. Only three rounds before lost space and rower to group class.
Accessory: 3 rounds partner leg curl
You’re a lawyer right? I hope you pay more attention at work and don’t misread peoples cases…:)
Saw that one coming…
I’m a lawyer too… oh hey! ?
Nice! What kind?
Personal injury, family law and criminal
A. Done with 65#
B. Up to 125# happy!
C. Done
D. 140/165/195/210
Conditioning (Off-Season)
Did step over the erg burpees and did 10 the last 3 rounds all rounds were 2:45-3:00
Tall jerks: 75-85-95-105 These felt easy and smooth. Pause Split: These felt hard. The dip pause threw me for a major loop and stayed at 185-205 the whole time. Split Jerk: Did these at a higher weight cause they felt better without the awkward dip. 225-235-245 Dips felt strong. Bar was going high but arms did not feel confident and had trouble locking out. That is not typical of me. Must be tired from something. These aren’t difficult weights normally. Deadlifts felt easy as pie: 235-285-330-385 Off season metcon: Completed but scaled it. Did rowing, burpees, and ttb just fine… Read more »
Primary strength:
A. Tall jerks 65#
B. Split jerk w/ pause 125#
C. Split jerk @125#
D. Deadlift 90/105/125/130
Conditioning:
A. 8 cals, 8 burpees over erg, 6 t2b ub, 4 strict hspu w/ 1 abmat
Strength accessory:
A. Z press @25, Banded march done
B. 10RM db bench 35#
Max rep db bench @30# 13reps, @25# 8reps, 20# 9reps
C. Prowler sprints done. I just realized I misread and did prowler sprints for both parts. Pretty sure I looked like a baby deer when I got done with these
D. Done
Primary Strength Session
A. 95#
B. Worked up to 225#
C. 225#
D. Worked up to 250#
Off-Season Conditioning – First two rounds strict then the rest Kipping hspu 2″
3:23/3:48/3:39/3:34/3:27/3:38/3:31
Strength Accessory Option
A. 25# DB Z-Press and Banded march w/30# WB
Lets stay clear of kipping HSPU scale the deficit or perform L-seated dumbbell presses. We like your spine and don’t want you slamming your head into the floor unnecessarily
Okay sounds good. Next time i’ll do regular strict hspu until i can do that volume with deficit.
Primary Strength
A. 65-65-75-75
B. 105-125-135-146-155-165
C. 165 x 3
D. 8 @ 205
6 @ 245
4@ 285
2 @ 305
Primary Conditioning:
18:29 *Used an Abmat to scale because I cannot do that many Strict HSPUs, but I am stoked I did not go to Kipping ? #SmallGainz
Progress! By the end of this cycle the goal is to get rid of that abmat!
Primary Strength Session
A. 75#
B. Started at 65% and got to 185#
C.✅ 185
D.
Deadlift
*Set 1 – 50% x 8 reps✅
*Set 2 – 60% x 6 reps✅
*Set 3 – 70% x 4 reps✅
*Set 4 – 75% 2reps ✅
Primary Conditioning Session
Off-Season Conditioning
All 7 sets✅
Strength Accessory Option
C. 4x 60mts Prowler push & sled srag
Sled + 90#
Primary Off Season Strength
A: 45,65×3
B: 205,215,225,235,245,255
C: 255×3
Primary Conditioning Session
Granite Games
15:00 Rx’d
Feeling better. Having to get organized this week but looking forward to adding more of the accessory work as the schedule gets smoothed out.
Primary Strength
A)95,95,95
B)185, 195, 205, 205, 215, 220
C)220
D) 250, 300, 350, 375
Primary Conditioning
1 Rnd 20cal, 15burps, 10T2B, 8HSPU. 4 Rnd 16 Cals, 12 burps, 8T2B, 6 HSPU. 2Rnd 12 Cal, 9Burps, 6 T2B, 4 HSPU. Wanted to make sure I still hit the time domain. Ya boy fell hard!
Strength Accessory Work
A)25,35,45 Z Press. Banded march with 60#DBall. Low Back was on fire here.
B)DB’s only go up to 60#. 60×16, 50×13, 45×10.
C) 1 round empty sled. 4 rnds with 25#’s. Grow little legs!
second session: strength conditioning
A. up to 30 lbs, 35 felt heavy. The whole gym was laughing when I was doing the banded marches, does this happen to anyone else??
B. 40 lbs dumbbell for 10 rep max
C. skipped Did some weighted pull-ups instead and one arm lockouts
D. done.
AM Session
Primary Strength
A. Tall jerks @40kg
B. Modified to behind the neck split jerk, staying away from holding bar in front rack for my wrist.
Upto 110kg
C. @110kg
D. 110/132.5/155/165kg
Off season conditioning
Done, burpees were so slow my posterior/legs are dead
Session two
Knee stuff
Tall jerks: 95/105/115/125
Pause jerks: 225/245/265/285/305/316 fail 🙁
Split jerk singles: 305×3
Deadlifts: double overhand no hook grip
205/245/285/305
For banded march while holding a Sandbag/Ball, should the ball/sandbag be heavy or is it used more to just keep your chest up?
Medium load, start with a 30lb. medball and work up.
S1
Did some running.
S2
Tall Jerks done
Pause Split Jerk
315
3×1 done at 315
Deadlifts
All light and easy today
275
335
375
405
Off Season Conditioning
2:28
2:32
2:58
2:54
3:24
3:31
3:30
This was miserable for me.
*got some legit farmer handles today. So pretty excited I can do more weight than the 32 kg kettle bells.
Miserable but definitely the work you need to be doing.
Quick session today: storm was a brewing.
Primary strength:
A. Tall jerks with bar then 65lbs.
B. Split jerks with pauses in dip and rec. 245-265-275-285-300-315 ( sloppy on recovery)
C. Missed all three jerks st 315. Dropped to 300 and did them.
D. Deadlifts. 255-315-365-405. Hookgrip no belt
A. 135/145/155/165. These felt odd at first then started getting used to them.
B. 190/205/225/245/265/265 it was tough holding 265 overhead the last set.
C. 265. Super easy
D. 215×8, 260×6, 305×4, 325×2
E. I think I underestimated this workout. My legs were not having it on the row.. didn’t feel powerful. Competed the 20 cals around 1:02 everytime. Burpees felt like they got super slow. Ttb and HSPU both ub for all rounds. Splits went 3:09/3:11/3:11/3:12/3:22/3:22/3:22. Toasted.
Strength accessory work will be done around 7:30 PM ET
Side note: I’m trying to get better at maintaining a certain pace in a workout and today I think I came out with a win with only deviating by 13 seconds
Its always good to learn to pace but in order to do that you need to know your body’s limits. Don’t be scared to push the pace and test your body’s capabilities.
At least with this workout, my limit was about reached.. I tried to pace the beginning rounds (1-4) but that went out the window when 5, 6, and 7 rolled around. At that point, it was a dog fight to get through the burpees.
Thanks for the advice, tino, I appreciate it!
A. Just did the z presses at 50 pounds. Last set I couldn’t get the last rep so only got 7 reps. A puppy just died because I couldn’t get the last rep. B. Got to 80 pounds. Probably could’ve done 85 or even 90, but I went to Globo-gym run by white goodman and all the weights were being used by bros. Drop sets were 80% at 65 for 21 70% at 55 for 10 60% at 50 for 8 C. 4×20 bicep curls at 4111 tempo. HOLY SHAT. Ceps are feeling it. D. 4 Sets of 6 min… Read more »
Tall jerks-35/45/55/65
Pause splits- 125/135/140/145/150/155
Splits-155×3
Deads-150/180/210/225 feelin strong again and ready for more!
Regionals event 4-12:59 legs were so toasty on those FS.
I’m wondering…I’ve never tried Granite Games qualifier. Would it be a good experience and something to train towards? Or would I be better off just “off-season” training?
It’s pretty fun, competed there twice
Definitely one of my favorite events. It will give you a goal to train for!