Comptrain
Individuals

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

Wednesday · 9.19.18

2019 REGIONAL ATHLETES

Barbell Cycling
On the 0:00 – 12 Unbroken Squat Clean Thrusters
On the 5:00 – 9 Unbroken Squat Clean Thrusters
On the 10:00 – 6 Unbroken Squat Clean Thrusters

Same load across.

Deadlift
3×3 @ 82%
3×2 @ 87%
3×1 @ 92%
Rest as needed between sets.

Conditioning
For Time:
100 Wallballs (30/20)

*Every Break: 3 Burpee Box Jump Overs (30/24)

Odd-Object Conditioning
For Time:
15-12-9-6-3:
Row for Calories
Toes to Bar

Directly into…

400 Meter Prowler Push (3/4 Bodyweight Sled)

Recovery Bike
40 Minute Effort

2019 OPEN ATHLETES

“Gwen”
15-12-9:
Unbroken Clean and Jerks

Use same load across all sets. Rest as needed between.

Deadlift
3×3 @ 82%
3×2 @ 87%
3×1 @ 92%
Rest as needed between sets.

Stamina Conditioning
For Time:
100 Wallballs (20/14)

*Every Minute on the Minute – 6 Toes to Bar

Tuesday · 9.18.18

2019 REGIONAL ATHLETES

Assault Bike Conditioning
3 Rounds:
Minute 1: 18/14 Calorie Bike
Minute 2: 15/12 Calorie Bike
Minute 3: 12/9 Calorie Bike
Minute 4: Rest

“Under Fire”
4 Rounds:
400 Meter Run
15 Sumo Deadlift High Pulls (115/80)
9 Burpee Box Jump Overs (24/20)

Midline
For Time:
50 Heavy Rope Double Unders, 25′ HSW, 50 GHD, 25′ HSW
40 Heavy Rope Double Unders, 25′ HSW, 40 GHD, 25′ HSW
30 Heavy Rope Double Unders, 25′ HSW, 30 GHD, 25′ HSW
20 Heavy Rope Double Unders, 25′ HSW, 20 GHD, 25′ HSW
10 Heavy Rope Double Unders, 25′ HSW, 10 GHD, 25′ HSW

Rest 2 Minutes

1 Set Max Effort D-Ball Hold (150/100)

Body Armor
3 x Max Effort Weight Vest Strict Handstand Push-ups (20/14)
3 x Max Effort Weight Vest Strict Ring Dips (20/14)
1 x Max Effort Strict Handstand Push-ups (No Weight Vest)
1 x Max Effort Strict Ring Dips (No Weight Vest)

2019 OPEN ATHLETES

Conditioning
3 Rounds For Time:
75 Double Unders
25 Kipping Handstand Push-ups

“Under Fire”
4 Rounds:
400 Meter Run
15 Sumo Deadlift High Pulls (95/65)
9 Burpee Box Jump Overs (24/20)

Body Armor
50 Bench Press Repetitions (155/105)
*Every Break: 15 GHD Sit-ups

Monday · 9.17.18

Want to come to CompTrain Camp 2018? Hit Lucky Sevens under 8:30 and you might get your chance. Send us your video by Tuesday, 9/18 at midnight (EST) to be entered to win a free spot at our Oct 19-21 camp. Winner will be announced on Thursday, prior to camp registration opening to the public on Friday. Send videos, instagram handle, and mailing address to athlete@comptrain.co.

2019 REGIONAL ATHLETES

Snatch
On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (72-75-78%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (82-84-86%)
Minutes 12-13-14: 1 Squat Snatch (82-84-86%)

Snatch Tempo Pull
6 Sets of 1 (74-77-80-83-83-83%)

3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through.

Back Squat
3 Sets of 9 (67-71-75%)

“Lucky 7’s”
5 Rounds:
7 Bar Muscle-Ups
7 Dumbbell Clusters (70’s/50’s)

Conditioning
5 Rounds For Time:
15/12 Calorie Ski Erg
21/15 Calorie Row

2019 OPEN ATHLETES

Snatch
On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (72-75-78%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (82-84-86%)
Minutes 12-13-14: 1 Squat Snatch (82-84-86%)

Snatch Tempo Pull
6 Sets of 1 (74-77-80-83-83-83%)

3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through.

Back Squat
3 Sets of 9 (67-71-75%)

“Lucky 7’s”
5 Rounds:
7 Bar Muscle-Ups
7 Dumbbell Clusters (70’s/50’s)

Sunday · 9.16.18

2019 REGIONAL ATHLETES 

Rest Day

2019 OPEN ATHLETES

Rest Day

Saturday · 9.15.18

2019 REGIONAL ATHLETES

“Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)

Midline Conditioning
4 Rounds, Each for Time:
15/12 Calorie Assault Bike
21 GHD Sit-ups
100′ Bear Crawl
50′ Handstand Walk

Rest 1:30 between rounds

Odd-Object Conditioning
3 Rounds:
50 Meter Heavy Yoke Carry
100 Meter Heavy Sled Push
150 Meter Front Rack Double Kettlebell Carry

Not for time, but moving with a purpose. Rest as needed between.

2019 OPEN ATHLETES

“Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)

Friday · 9.14.18

2019 REGIONAL ATHLETES

Squat Clean
Minutes 1-2-3: 3 Squat Cleans (60-63-66%)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (70-73-76%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (80-82-84%)

Front Squat
2×4 @ 70%
2×3 @ 75%
2×2 @ 80%

Push Press
Build to 8RM

Gymnastic Complex
6 Sets of the Complex:
3 Toes to Bar
3 Chest to Pull-ups
2 Toes to Bar
2 Chest to Pull-ups
1 Toes to Bar
1 Chest to Pull-ups

Perform without dropping. Rest as needed between.

Conditioning
3 Rounds For Time:
30/21 Calorie Row
15 Box Jump Overs (24″/20″)
7 Burpee Bar Muscle-ups

Aerobic Restoration
30 Minute Bike

2019 OPEN ATHLETES

Squat Clean
Minutes 1-2-3: 3 Squat Cleans (60-63-66%)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (70-73-76%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (80-82-84%)

Front Squat
2×4 @ 70%
2×3 @ 75%
2×2 @ 80%

Alternating On the Minute x 10 (5 Rounds)
Even Minutes – 5 Push Presses
Odd Minutes – 30 Seconds Max Bar Muscle-ups

Conditioning
3 Rounds For Time:
27/21 Calorie Row
21 Pull-ups
15 Burpee Box Jump Overs

Thursday · 9.13.18

2019 REGIONAL ATHLETES 

Rest Day

2019 OPEN ATHLETES

Rest Day

Wednesday · 9.12.18

2019 REGIONAL ATHLETES

Deadlift
3×3 @ 80%
3×2 @ 85%
3×1 @ 90%

Rest as needed between sets.

“Dead Meat”
For Time:
1 Mile Run, 100 Double Unders, 21 Deadlifts (245/165)
800 Meter Run, 100 Double Unders, 15 Deadlifts (315/225)
400 Meter Run, 100 Double Unders, 9 Deadlifts (385/270)

Midline Conditioning
3 Rounds, Not for Time:
30 Calorie Ski Erg
30 Seconds D-Ball Hold (150/100)
100 Meter Shouldered Walk with D-Ball (150/100)*

*Change shoulders after 50 Meters.

Body Armor
3×10 Single Arm Dumbbell Bench Press (Each Side)
3×10 Single Arm Dumbbell Overhead Press (Each Side)

After each set, complete 15 GHD Sit-ups

2019 OPEN ATHLETES

Deadlift
3×3 @ 80%
3×2 @ 85%
3×1 @ 90%

Rest as needed between sets.

“Dead Meat”
For Time:
1 Mile Run, 100 Double Unders, 27 Deadlifts (205/145)
800 Meter Run, 100 Double Unders, 21 Deadlifts (205/145)
400 Meter Run, 100 Double Unders, 15 Deadlifts (205/145)

Body Armor
3×10 Single Arm Dumbbell Bench Press (Each Side)
3×10 Single Arm Dumbbell Overhead Press (Each Side)

After each set, complete 15 GHD Sit-ups

Tuesday · 9.11.18

2019 REGIONAL ATHLETES

Power Clean and Jerk
On the 2:00 x 3 – 3 Hang Power Cleans + 3 Push Jerks
Directly into…
On the Minute x 5 – 2 Hang Power Cleans + 1 Push Jerk

“Always Remembered”
Teams of 2, For Time:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row

Assault Bike Conditioning
Alternating On the Minute x 20 (10 Rounds):
Even Minutes – 20 Seconds Moderate, 20 Seconds Fast, 20 Seconds Sprint
Odd Minutes – Rest

2019 OPEN ATHLETES

“Always Remembered”
Teams of 2, For Time:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row

Monday · 9.10.18

2019 REGIONAL ATHLETES

Snatch
On the Minute x 11:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-63-66%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (70-73-76%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (80-82-84%)

Snatch Tempo Pull
6 Sets of 1

71-74-77-80-80-80%. 3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through.

Back Squat
3 Sets of 9 (64-68-72%)

Ring Muscle-ups
5 Sets of the Complex:
2 Strict Ring Muscle-ups + 3 Kipping Muscle-ups

Rest as needed between.

“E-Brake”
3 Rounds For Time:
400 Meter Run
20 Dumbbell Snatches (50/35)
20/15 Calorie Bike

2019 OPEN ATHLETES

Snatch
On the Minute x 11:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-63-66%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (70-73-76%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (80-82-84%)

Back Squat
3 Sets of 9 (64-68-72%)

*After each set, complete 50% of Max Ring Muscle-ups

“E-Brake”
3 Rounds For Time:
400 Meter Run
20 Dumbbell Snatches (50/35)
20/15 Calorie Bike