Comptrain
Individuals

Program designed for competitive CrossFit athletes looking
to excel in the Open, Regionals and Games

Wednesday · 7.18.18

It’s a race to the death—can you get there under 5:00? If so, NOBULL will hook you up with a free pair of lifters. Free CompTrain t-shirt/tank for anyone that can hit it under 5:30. Send videos, shoe/shirt sizes, and mailing address to athlete@comptrain.co by July 25th.

**NOTE**
Workout standards below. Videos not meeting standards will not be eligible.

CHALLENGE STANDARDS:
Bike
Assault bikes only.
Monitors must be reset each round. Someone else can reset your monitor for you.
All videos must show bike monitor at the end of the workout.
Burpees
Stand tall and clap overhead, to the standard demonstrated by Cole in video.
Videos with multiple rounds/reps that blatantly fall short of Cole’s burpee standard will not be eligible.

2019 REGIONAL ATHLETES 

Deload Week

1. “Death Race”
5 Rounds:
15/10 Calorie Assault Bike
10 Burpees

2. Squat Snatch
On the Minute x 12 (3 Rounds):
Minute 1 – 3 Reps @ 70%
Minute 2 – 2 Reps @ 73%
Minute 3 – 1 Rep @ 76%
Minute 4 – Rest

3. Deadlift Accessory
3 Sets of 8: Sumo Deadlift
3 Sets of 12: Romanian Deadlift
Accumulate 30 Glute Ham Raises

4. Recovery Row
20 Minute Recovery Row

2019 OPEN ATHLETES

Deload Week

1. “Death Race”
5 Rounds:
15/10 Calorie Assault Bike
10 Burpees

2. Deadlift Accessory
3 Sets of 8: Sumo Deadlift
3 Sets of 12: Romanian Deadlift
Accumulate 30 Glute Ham Raises

Tuesday · 7.17.18

2019 REGIONAL ATHLETES 

Deload Week

1. Strict Handstand Pushups
Build to a Max Height Set of 3 Deficit Strict Handstand Push-ups
Athlete’s choice of Parallettes or Plates

2. Power Clean and Jerk
Alternating On the Minute x 16 (8 Rounds):
Even Minutes – 3 Burpee Ring Muscle-Ups
Odd Minutes – Hang Power Clean + Power Clean + Split Jerk

Sets 1-2 – 65%
Sets 3-4 – 68%
Sets 5-6 – 71%
Sets 7-8 – 74%

3. Conditioning
5 Rounds:
5 Power Clean and Jerks (185/135)
10 Chest to Bar Pull-Ups

4. Air Runner
3 Rounds (21:00 Total):
5:00 Light Pace
2:00 Moderate Pace

2019 OPEN ATHLETES

Deload Week

1. Strict Handstand Pushups
Build to a Max Height Set of 3 Deficit Strict Handstand Push-ups
Athlete’s choice of Parallettes or Plates

2. Power Clean and Jerk
On the Minute x 8:
Hang Power Clean + Power Clean + Split Jerk

Sets 1-2 – 65%
Sets 3-4 – 68%
Sets 5-6 – 71%
Sets 7-8 – 74%

3. Conditioning
5 Rounds:
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-Ups

Monday · 7.16.18

2019 REGIONAL ATHLETES 

Deload Week

1. Back Squat
On the Minute x 9 (3 Rounds):
Minute 1 – 5 Reps @ 75%
Minute 2 – 3 Reps @ 80%
Minute 3 – 1 Rep @ 85%

2. Front Rack Reverse Lunge
3 Sets of 12 Repetitions:
Set 1 – 40%
Set 2 – 45%
Set 3 – 50%
Percentages based off 1RM Front Squat

3. Strict Press
Build to a Max Effort Set of 8 Repetitions

4. Aerobic Capacity
On the 3:00 x 8:
18/15 Calorie Row
15/12 Calorie Ski Erg
12/9 Calorie Assault Bike

5. Midline
Not For Time:
50 GHD Sit-Ups
50 Alternating Pistols
50 GHD Sit-Ups

2019 OPEN ATHLETES

Deload Week

1. Back Squat
On the Minute x 9 (3 Rounds):
Minute 1 – 5 Reps @ 75%
Minute 2 – 3 Reps @ 80%
Minute 3 – 1 Rep @ 85%

2. Front Rack Reverse Lunge
3 Sets of 12 Repetitions:
Set 1 – 40%
Set 2 – 45%
Set 3 – 50%
Percentages based off 1RM Front Squat

3. Conditioning
Alternating Tabata x 8 Minutes:
Back Squat (Empty Barbell)
Double Unders

Intervals alternate back and forth. 20 Seconds of Back Squats, 10 Seconds of Rest. 20 Second of Double Unders, 10 Seconds of Rest. Repeat for 8 rounds each.

Saturday · 7.14.18

2019 REGIONAL ATHLETES 

1. Snatch
Minutes 0:00 – 4:00 – 3-Rep Snatch Grip Push Press
Minutes 4:00 – 8:00 – 3-Rep Overhead Squat
Minutes 8:00 – 12:00 – 2-Rep Hang Squat Snatch
Minutes 12:00 – 16:00 – 1-Rep Hang Squat Snatch

2. Rope Climb Stamina
3 Sets of :40 Second On/1:20 Off – Legless Rope Climbs
Directly into…
3 Sets of :40 Second On/1:20 Off – Rope Climbs

3. Conditioning
For Time:
21 Overhead Squats (115/80)
200 Meter Run
21 Thrusters (115/80)
200 Meter Run
15 Overhead Squats (115/80)
200 Meter Run
15 Thrusters (115/80)
200 Meter Run
9 Overhead Squats (115/80)
200 Meter Run
9 Thrusters (115/80)
200 Meter Run

4. Midline
Not For Time:
1:00 L-Sit Hold
2:00 D-Ball Hold (150/100)
:30 Second L-Sit Hold
1:00 D-Bal Hold (150/100)
:15 Second L-Sit Hold
:30s D-Bal Hold (150/100)

5. Recovery Row
Not For Time:
6,000 Meter Row

2019 OPEN ATHLETES

1. Alternating On the Minute x 10 (5 Rounds):
3 Overhead Squats
3 Thrusters
Both movements from the rack, and weights can be vary between
both movements as we build to a heavy triple at each.

2. Conditioning
For Time:
21 Overhead Squats (95/65)
200 Meter Run
21 Thrusters (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
15 Thrusters (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run
9 Thrusters (95/65)
200 Meter Run

3. Body Armor
Turkish Get Up: Build to a Heavy 1 on Each Arm
Followed by…
21-18-15-12:
Kipping Handstand Push-ups
Toes to Bar

Friday · 7.13.18

2019 REGIONAL ATHLETES 

1. Front Squat
3×2 @ 80%
1×1 @ 83%, 86%, 89%, 92%

2. Barbell Conditioning
On the Minute x 5:
5 Touch and Go Squat Cleans
Same weight across.

3. Conditioning
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (155/105)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

4. Bike Conditioning
8 Rounds:
15 Seconds Max Effort
1:45 Recovery Pace

5. Gymnastics Conditioning
For Quality:
30 Strict Chest to Bar Pull-ups
30 Strict Handstand Push-ups
30 Strict Pull-ups
30 Push-ups
30 Ring Rows
30 Strict Ring Dips

2019 OPEN ATHLETES

1. Squat Clean
On the Minute x 12 (3 Rounds):
Minute 1: 3 Reps @ 70%
Minute 2: 2 Reps @ 75%
Minute 3: 1 Rep @ 80-86%
Minute 4: Rest

2. Conditioning
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

3. Midline
Not For Time:
1:00 L-Sit Hold
2:00 D-Ball Hold (100/70)
:30 Second L-Sit Hold
1:00 D-Bal Hold (100/70)
:15 Second L-Sit Hold
:30s D-Bal Hold (100/70)

Wednesday · 7.11.18

2019 REGIONAL ATHLETES 

1. Snatch Primer
On the Minute x 7:
Snatch Pull
Hang Snatch High Pull
2 Hang Power Snatches

Perform between 40-50%

2. Power Snatch
On the Minute x 9:
1 Snatch Pull
1 Low Hang Power Snatch

3. Conditioning
For Time:
200 Double Unders
1,500 Meter Row
100 Wallballs (30/20)
50/35 Calorie Bike
25 Power Snatches (155/105)

4. Handstand Walk Practice
10 Minutes of Practice

5. Restorative Swim
30 Minute Swim Effort

2019 OPEN ATHLETES

1. Snatch Primer
On the Minute x 7:
Snatch Pull
Hang Snatch High Pull
2 Hang Power Snatches

Perform between 40-50%

2. Power Snatch
On the Minute x 9:
1 Snatch Pull
1 Low Hang Power Snatch

3. Conditioning
For Time:
200 Double Unders
1,500 Meter Row
100 Wallballs (20/14)
50/35 Calorie Bike

4. Handstand Walk Practice
10 Minutes of Practice

Tuesday · 7.10.18

2019 REGIONAL ATHLETES 

1. Conditioning
3 Rounds For Time:
500 Meter Air Runner
21 Power Cleans (115/80)
12 Bar Muscle-ups

Rest 15 Minutes

2. Conditioning
For Time:
Buy In: 75/50 Calorie Row
Then, 3 Rounds:
100 Double Unders
30 GHD Sit-Ups
10 D-Ball Cleans (150/100)

Rest 15 Minutes

3. Conditioning
For Time:
27-21-15-9
Calorie Ski Erg
Toes to Bar

2019 OPEN ATHLETES

1. ”Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

2. Body Armor (A)
5 Giant Sets:
8 Unbroken Bench Press
8 Unbroken Hang Power Cleans
Build to Heavy Set on Both. Rest 2 Minutes Between.

3. Body Armor (B)
3 Giant Sets:
10 Dumbbell Push Presses
15 Weighted AbMat Sit-ups
Max Close Grip Push-ups
20 GHD Sit-ups
Rest 2 Minutes Between.

Monday · 7.9.18

Can you go sub 8:00? Another opportunity to win a t-shirt. Send videos, t-shirt/tank top size, mailing address and Instagram @ handle to athlete@comptrain.co.⠀

2019 REGIONAL ATHLETES 

1. “Everest”
For Time:
21-15-9
Back Squats (315/225)
Strict Handstand Push-ups

2. Dumbbell Push Press
Build to a Heavy Set of 8

3. Conditioning
For Time:
30-20-10
One-Arm Dumbbell Hang Clean and Jerks (70/50)
Calorie Assault Bike

4. Stamina Conditioning
On the Minute x 10:
8 Burpee Box Jump Overs (24/20)

5. Odd-Object
Not For Time:
1 Mile Sled Drag
Load moderate enough that allows you to complete unbroken.

2019 OPEN ATHLETES

1. “Everest”
For Time:
21-15-9
Back Squats (315/225)
Strict Handstand Push-ups

2. Gymnastic Conditioning
For Time (10 Minute Cap):
30 Bar Muscle-ups

On the Minute (Starting on the 0:00) – 30 Double Unders

3. Bike Conditioning
3 Rounds:
3 Minute Light Effort
2 Minute Fast Effort
Not for score, but for consistent effort.

Saturday · 7.7.18

2019 REGIONAL ATHLETES 

1. Alternating On the Minute x 12 (6 Rounds):
Odd – Max Strict Muscle-Ups
Even – 5-5-3-3-1-1 Power Snatches
Aim here is to hold a consistent number of strict ring muscle-ups between all six rounds. Over the course of the 6 rounds, we will be building towards an eventual heavy single on the power snatch on the fifth round.

2. Conditioning
For Time:
50 Chest to Bar Pull-Ups
400 Meter Run
21 Overhead Squats (185/135)
800 Meter Run
21 Overhead Squats (185/135)
400 Meter Run
50 Chest to Ba Pull-Ups

3. Midline Conditioning
For Time:
60-50-40-30-20: Erg Bike Calories
30-25-20-15-10: GHD Sit-Ups
If an Erg Bike is not available, complete 30-25-20-15-10 Assault.

2019 OPEN ATHLETES

1. Handstand Walk Practice
Spend 10:00 on Technique and Positioning

2. ”Daniel”
For Time:
50 Pull-Ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull-Ups

3. Midline
Not For Time:
50 GHD Sit-Ups
50 Hip Extensions
50 AbMat Sit-Ups
50 Banded Good Mornings
50 Hollow Rocks
50 Superman Rocks

Friday · 7.6.18

2019 REGIONAL ATHLETES 

1. Tempo Front Squat
On the Minute x 10:
1 Repetition (Starting at 65%)
Full five second lowering phase to the bottom.

2. Odd Object Conditioning (A)
Alternating On the Minute x 10 (5 Rounds):
A – 50 Meter Prowler Push
B – 5 Thrusters
Loading on the prowler is intended to be held across for all five rounds, and is a weight that we can run with. Heavy and challenging, but always unbroken as a run. On the thrusters, the bar starts on the ground every round. Aim to build each round, to a heavy set of five by the final round.

3. Odd Object Conditioning (B)
For Time:
2-4-6-8-10-12-14:
Alternating Dumbbell Snatches (70/50)
100 Meter Wreck Bag Run After Each Round (70/50)

2019 OPEN ATHLETES

1. Overhead Squat
Build to a Heavy Single for the Day
*Baseline Testing

2. Stamina Squat
On the Minute x 12 (3 Rounds):
Minute 1 – 6 Back Squats @ 65%
Minute 2 – 4 Back Squats @ 70%
Minute 3 – 2 Back Squats @ 75%
Minute 4 – Rest
First week of this progression.

3. Conditioning
Teams of 2, AMRAP 20:
30/21 Calorie Assault Bike
60 Dumbbell Snatches (50/35)
30/21 Calorie Assault Bike
200 Meter Run with Wreck Bag (50/35)