May 17, 2016 – Invictus Athlete

OFF-SEASON PROGRAM
Session One
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 3 reps

Followed by…

Every 2 minutes, for 12 minutes (6 sets) of:
Hang Snatch + Snatch

Followed by…

Every 2 minutes, for 12 minutes (6 sets) of:
Snatch x 1 rep – all sets at 85-90%

B.
Five sets for times of the following complex:
8/6 Chest-to-Bar Pull-Ups
6/4 Toes-to-Bar
4/2 Bar Muscle-Ups
Rest 90 seconds

Session Two
A.
Take 20 minutes to build to today’s 1-RM Push Press

B.
Three sets of:
Push Press x 3 reps @ 85% or more of today’s 1-RM
Rest as needed

C.
Three sets of:
Dumbbell Floor Press x 8 reps
Rest as needed
Pronated Wide-Grip Strict Pull Ups x Max Reps @ 1111
Rest as needed

D.
Three sets of:
60 seconds of Strict Shoulder Press (95/65 lbs)
Rest 30 seconds
60 seconds of Banded Pull-Aparts
Rest 30 seconds

E.
For completion:
Hollow Body Hold + Sit-Up to L-Sit Hold x 15 reps

followed by…

Tuck Rock to Tuck Press Hold x 30 reps

followed by…

Backward Straddle Scoots x 40 feet

followed by…

Three sets of:
Hand Plank Shoulder Taps x 60 seconds
(perform at max speed)

REGIONALS PREPARATION PROGRAM
Week Two – Session One
A.
Perform the exact warm-up that you will perform before Regionals Events 3 & 4.

B.
For time:
52 Wall Ball Shots (20/14 lbs)
26 Pull-Ups

Immediately followed by…

For time:
30 Alternating Pistols
15 Power Cleans (80 lbs)
20 Alternating Pistols
10 Power Cleans

C.
Five rounds @ 70-75% of:
1000 Meter Assault Bike
500 Meter Row

Session Two
A.
Perform the exact warm-up that you will perform before Regionals Event 7.

B.
For time:
3 Legless Rope Climbs
15 Thrusters (95/65 lbs)
2 Legless Rope Climbs
9 Thrusters
1 Legless Rope Climb

Work on pushing your pace on the rope climbs to determine what is achievable.

IF YOU PERFORMED THE EVENT 7 VARIATION YESTERDAY…Perform the following:
B.
Take 15 minutes to build to a 405/275 lb Deadlift, and then…

For time:
400 Meter Run on TrueForm or 30 Calories of Assault Bike
20 GHD Sit-Ups
5 Deadlifts (405/275 lbs)
400 Meter Run on TrueForm or 30 Calories of Assault Bike
20 GHD Sit-Ups
5 Deadlifts (405/275 lbs)

SAFETY FIRST!!! If this weight feels heavy or you’re losing position, shut it down.

REGIONALS PREPARATION PROGRAM
Week Three – 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 @ 75-80%

Then. . .

One set of:
Ankle Pulse x 15-20 pulses per side

and then . . .

Three sets of:
Deep Squat Progressions x 5 reps
Psoas Pulse x 45 seconds per side
Banded Walks x 10 reps fwd/back
Banded Walks x 10 reps lateral

and then . . .

One set of:
Box Squat w/KB x 10-15 reps

Finish with. . .

3-5 Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest

Rest 5-10 minutes, but stay warm.

A.
Two sets of:
10 Wallball Shots (20/14 lbs)
5 Pull-Ups

Rest 30 seconds

6 Alternating Pistols
3 Power Cleans (115/80 lbs)
Rest 2 minutes

B.
“2016 CrossFit Regionals Event 3”
For time:
104 Wall Ball Shots (20/14 lbs)
52 Pull-Ups

When the running clock reaches 7:00…

C.
“2016 CrossFit Regionals Event 4”
Four rounds for time of:
28 Alternating Pistols
15 Power Cleans (115/80 lbs)

Session Two
Warm-Up
Three sets of:
Banded Good Mornings x 15-20 reps
Rest 60 seconds
6-8 Rocking Box Bridges (slow and controlled)
Rest 60 seconds

A.
Spend 10-15 minutes working up to 405/275 lb Deadlift

*Safety first!! If at any point you feel uncomfortable and lose position, stop. It is not worth risking injury this close to Regionals.

B.
Two sets of:
200 Meter Run
5 GHD Sit-Ups

C.
“2016 CrossFit Regionals Event 5”
Three rounds for time of:
400 Meter Run or 30/25 calorie Assault Bike (If you have access to a true form then please use it!)
40 GHD Sit-Ups
7 Deadlifts (405/275 lbs)

*Safety first!! If at any point you feel uncomfortable and lose position stop. It is not worth risking injury this close to Regionals.

D.
10-12 minutes of cool down on Assault Bike