May 3, 2016 – Invictus Athlete

OFF-SEASON PROGRAM
Session One
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 3 reps
(pause for 2 seconds in the bottom position after each snatch balance)

Build in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

Followed by…

Every 2 minutes, for 6 minutes (3 sets) of:
3-Position Snatch x 1 rep
(high hang, then mid-thigh, and then floor)

Build over the three sets.

Every 2 minutes, for 6 minutes (3 sets) of:
2 Hang Snatches + 1 Snatch

Build over the three sets.

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets) of:
Snatch x 3 reps

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Snatch x 1 rep @ 80-95%

B.
Complete as many rounds and reps as possible in 2 minutes of:
3 Unbroken Muscle-Ups + 6/4 Ring Dips
*6 ring dips performed after the completion of the third muscle-up.

Rest 3 minutes then. . .

Complete as many rounds and reps as possible in 2 minutes of:
2 Unbroken Muscle-Ups + 6/4 Ring Dips
*6 ring dips performed after the completion of the third muscle-up

Rest 3 minutes then. . .

Complete as many rounds and reps as possible in 2 minutes of:
1 Muscle-Ups + 6/4 Ring Dips
*6 ring dips performed after the completion of the third muscle-up

C.
Three sets of:
L-Sit flutter kicks (with locked knees) x max time/reps.
Rest 60 seconds
Hollow Body Sit-Ups to L-Sit on Kettlebells x 10 reps.
Rest 60 seconds

Session Two
A.
Take 15 minutes to build to today’s 1-RM Shoulder Press

B.
Three sets of:
Shoulder Press x Max reps @ 75% of todays Heavy Single
Rest 3 minutes

C.
Three sets of;
Single Arm Dumbbell Row x 8 reps each arm @ 2111
Rest as needed
Banded Pull-Aparts x 30-40 reps
Rest as needed

D.
Three sets of:
90 seconds of Stationary Dips
Rest 90 seconds

Make this so that you do not have to stop then entire 90 seconds. If you need to add a band to assist you then that will be fine.

REGIONALS PREPARATION PROGRAM
Session One
A.
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. . .

2 Minutes of Couch Stretch (right leg)
Rest 60 seconds
2 Minutes of Couch Stretch (left leg)

A.
Two sets with empty barbell of:
Snatch-Grip Romanian Deadlift x 5 reps
Snatch High Pull from Below Knee x 5 reps
Muscle-Snatch x 5 reps
Overhead Squat x 5 reps @ 3211
Snatch Push Press x 5 reps
Snatch Balance x 5 reps
Hang Power Snatch x 5 reps
Snatch from Below Knee x 5 reps

Then. . .

Two sets with 95/65 lbs of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

B.
In 10-15 minutes build to a 205/145 lb Squat Snatch

As soon as you hit your last rep start the clock. At the 10:00 mark perform the following…

C.
“2016 CrossFit Regionals Event 1”
10 Squat Snatches (185/135 lbs) by 2:00
8 squat snatches (205/145 lbs) by 4:00
6 squat snatches (225/155 lbs) by 6:00
4 squat snatches (245/165 lbs) by 8:00
2 squat snatches (265/175 lbs) by 11:00

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 sidehttps://www.youtube.com/watch?v=Fy_4xmK1-Xs&list
Interval 2 – 6-8 Rocking Box Bridges (DEMO -https://youtu.be/gEVlZ5YEwNE)
Interval 3 – Shoulder Mash x 45 seconds per sidehttps://www.youtube.com/watch?v=Q2mGm2S8edo&list

A.
Three to Five Sets of:
30 Seconds of Assault Bike, Run or Row @ 90%
Rest 30-60 seconds

B.
Two sets of:
2 Strict Muscle-Ups
4 Strict Handstand Push-Ups
6 Kettlebell Snatches (70/53 lbs)
Rest 30 seconds

C.
“2016 CrossFit Regionals Event 2”
Ten rounds for time:
4 Strict Muscle-Ups
7 Strict Handstand Push-Ups
12 Kettlebell Snatches (70/53 lbs)

Time cap: 20 minutes

Cool Down
10 minutes of Assault Bike