May 18, 2016 – Invictus Athlete

OFF-SEASON PROGRAM
Session One

A.
Take 3 minutes to draw out your foot work

Jump & Lands x 10 reps

B.
Every 2 minutes, for 20 minutes, complete:
Sets 1-2: Jerk @ 75-80%
Sets 3-4: Jerk @ 80-85%
Sets 5-6: Jerk @ 85-90%
Sets 7-8: Jerk @ 90-95%
Sets 9-10: Jerk @ 95+%

C.
“Nuno”
Three rounds for time of:
Run 400 Meters
275/185 lb Front Squat x 9 reps
(barbell must start from the floor – no rack permitted)

Rest 6 minutes after the completion of “”Nuno””, and then…

D.
Complete as many rounds and reps as possible in 6 minutes of:
10 Thrusters (135/95 lbs)
5 Muscle-Ups

Session Two
A.
Fifteen sets of:
60 seconds of Rowing @ 90% effort
Rest 60 seconds

Goal is to hold the same pace as last week’s intervals.

REGIONALS PREPARATION PROGRAM
Week Two
A.
Perform your regular, general warm-up that you’ll perform before the regionals events.

B.
Three sets not for time of:
1000 Meters on Assault Bike
20 Wall Ball Shots (20/14 lbs)
8 Power Cleans (115/80 lbs)
8 Alternating Pistols
Rest 3-4 minutes

C.
Write down your goal times for this weekend’s regionals events; and then take a minimum of 20 minutes to visualize yourself performing and achieving those goal times.

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 @ 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

Then. . .

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

B.
“2016 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 an 18-inch box.

C.
10-12 Minutes of Assault Bike or Rowing @ 70% effort

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

D.
10-12 Minutes of Assault Bike or Rowing @ 70% effort