April 5, 2017 – Regionals Prep

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.
Five sets for times of:
20/15 Calorie Assault Bike
15 Deadlifts (315/215 lbs)
Rest 2 minutes

(If you cannot safely perform this volume at these loads, reduce the loads to 275/185 lbs.)

Primary Conditioning Session
“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

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.