Comptrain
Individuals

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

Tuesday · 11.20.18

2019 QUALIFIER ATHLETES

Snatch Complex
10×1 Power Snatch

5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause in Catch Position.

“Full Count”
21-18-15-12-9:
Assault Bike Calories (Same for Males & Females)
6 Dumbbell Power Snatches (100/70)

After Each Set:
200 Meter Wreckbag Run (50/35)

Row Conditioning (Repeat)
3 Sets:
30/21 Calorie Row
Rest :30 Seconds Between

Rest 1:30 After the 3 Sets

3 Sets:
30/21 Calorie Row
Rest :30 Seconds Between

Midline Conditioning
5 Rounds:
1 Minute D-Ball Hold (150/100)
30/21 Calorie Ski Erg

*For Every D-Ball Drop Inside of the Minute, Complete 10/7 Calories on the Ski Erg Before Returning to the Ball.

2019 OPEN ATHLETES

Snatch Complex
10×1 Power Snatch

5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause in Catch Position.

“Full Count”
21-18-15-12-9:
Assault Bike Calories (Same for Males & Females)
16 Dumbbell Power Snatches (50/35)

After Each Set:
200 Meter Wreckbag Run (50/35)

Row Conditioning (Repeat)
3 Sets:
30/21 Calorie Row
Rest :30 Seconds Between

Rest 1:30 After the 3 Sets

3 Sets:
30/21 Calorie Row
Rest :30 Seconds Between

Monday · 11.19.18

2019 QUALIFIER ATHLETES

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 64% of 1RM Front Squat For Both Lifts

“Bane”
For Time:
40 Kipping Handstand Push-ups
20 Ring Muscle-ups
10 Rounds of Macho Man (185/135)
Watch “Bane” Benchmark Video

Midline Conditioning
4 Rounds, Not for Time:
5 Inchworms
20 Second L-Sit

Recovery Swim
Not For Time:
30 Minute Effort

2019 OPEN ATHLETES

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 64% of 1RM Front Squat For Both Lifts

“Bane”
For Time:
40 Kipping Handstand Push-ups
20 Ring Muscle-ups
10 Rounds of Macho Man (185/135)
Watch “Bane” Benchmark Video

Sunday · 11.18.18

2019 QUALIFIER ATHLETES 

Rest Day

2019 OPEN ATHLETES

Rest Day

Saturday · 11.17.18

2019 QUALIFIER ATHLETES

Gymnastic Conditioning
For Time:
5 Legless Rope Climbs
10 Ring Muscle-ups
5 Legged Rope Climbs
10 Ring Muscle-ups

Clean and Jerk Complex
5 Sets:
3 Hang Power Cleans + 1 Push Press
3 Hang Power Cleans + 1 Push Jerk
3 Hang Power Cleans + 1 Split Jerk

Build to a Moderate

Overhead Complex
Build to a Heavy:
6 Push Jerks + 4 Split Jerks

“Boxed Out”
For Time:
800 Meter Run
21 Hang Power Snatches (115/80)
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Hang Power Snatches (115/80)
15 Burpee Box Jumps (24/20)
200 Meter Run
9 Hang Power Snatches (115/80)
9 Burpee Box Jumps (24/20)

Rest 3 Minutes After Completion

For Time:
1 Mile Run

2019 OPEN ATHLETES

Clean and Jerk Complex
5 Sets:
3 Hang Power Cleans + 1 Push Press
3 Hang Power Cleans + 1 Push Jerk
3 Hang Power Cleans + 1 Split Jerk

Build to a Moderate

Overhead Complex
Build to a Heavy:
6 Push Jerks + 4 Split Jerks

“Boxed Out”
For Time:
800 Meter Run
21 Hang Power Snatches (95/65)
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Hang Power Snatches (95/65)
15 Burpee Box Jumps (24/20)
200 Meter Run
9 Hang Power Snatches (95/65)
9 Burpee Box Jumps (24/20)

Friday · 11.16.18

2019 QUALIFIER ATHLETES

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 76% of 1RM Front Squat For Both Lifts

Deadlift
3×3 at 74%
3×3 at 79%
3×3 at 84%

“Swift Justice”
2 Rounds:
50′ Handstand Walk
100 Double Unders
50′ Handstand Walk
50 Wallballs (20/14)
50′ Handstand Walk
25 Deadlifts (245/165)

Midline V3
Alternating On the Minute x 14 (7 Rounds)
Odd Minutes: 16/13 Calorie Bike
Even Minutes: 16 GHD Sit-ups

2019 OPEN ATHLETES

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 76% of 1RM Front Squat For Both Lifts

Deadlift
3×3 at 74%
3×3 at 79%
3×3 at 84%

“Smooth Criminal”
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

Thursday · 11.15.18

2019 QUALIFIER ATHLETES 

Rest Day

2019 OPEN ATHLETES

Rest Day

Wednesday · 11.14.18

2019 QUALIFIER ATHLETES

Barbell Cycling
On the 0:00 – Clean Complex @ 45%
On the 4:00 – Clean Complex @ 50%
On the 8:00 – Clean Complex @ 55%
On the 12:00 – Clean Complex @ 60%

Clean Complex (Without Dropping Bar)
3 Rounds:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

“Breaking Bad”
5 Rounds:
200 Meter Run
2-4-6-8-10 Double Kettlebell Thrusters (70’s/53’s)

Odd-Object Conditioning
3 Sets:
100 Meter Kettlebell Carry*
100 Meter Sandbag Carry
100 Meter Yoke

*Kettlebell Carry: 1 Kettlebell in Front Rack, 1 Overhead. Change at 50 Meter Mark.

Row Conditioning
3 Sets: 30/21 Calorie Row (Rest 30 Seconds Between)
Rest 90 Seconds After 3 Sets
3 Sets: 30/21 Calorie Row (Rest 30 Seconds Between)

2019 OPEN ATHLETES

Barbell Cycling
On the 0:00 – Clean Complex @ 45%
On the 4:00 – Clean Complex @ 50%
On the 8:00 – Clean Complex @ 55%
On the 12:00 – Clean Complex @ 60%

Clean Complex (Without Dropping Bar)
3 Rounds:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

“Breaking Bad”
5 Rounds:
200 Meter Run
2-4-6-8-10 Double Kettlebell Thrusters (53’s/35’s)

Body Armor
3×8 Tempo Dumbbell Push Presses
3×8 Tempo Dumbbell Bent Over Row
3x Max Effort Ring L-Sit Hold

Tuesday · 11.13.18

2019 QUALIFIER ATHLETES

Strict Gymnastics
10-8-6-4-2:
Strict Deficit Handstand Push-ups (4.5″/3″)
Strict Chest to Bar Pull-ups

Directly Into…

10-8-6-4-2:
Strict Handstand Push-ups
Strict Pull-ups

Snatch Complex
5 Sets:
1 Snatch Pull
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low Hang Power Snatch

Building to a Moderate

“Rush Hour”
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell Facing Burpees
6 Power Snatches (155/105)

“Ms Dash”
21-18-15-12-9:
Sumo Deadlift High Pulls (95/65)
Push Presses (95/65)
Calorie Air Runner

Recovery Bike
40 Minute Effort

2019 OPEN ATHLETES

Strict Gymnastics
4 Sets, Not For Time:
40% Max Strict Handstand Push-ups
6 Tempo Ring Rows

Rest as Needed Between

Snatch Complex
5 Sets:
1 Snatch Pull
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low Hang Power Snatch

Building to a Moderate

“Rush Hour”
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell Facing Burpees
6 Power Snatches (135/95)

Monday · 11.12.18

2019 QUALIFIER ATHLETES

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 61% of 1RM Front Squat For Both Lifts

“JackieJack”
For Time:
1000 Meter Row
50 Thrusters (65/45)
15 Bar Muscle-ups
50 Thrusters (65/45)
1000 Meter Row

Body Armor
3×8 Tempo Dumbbell Push Presses
3×8 Tempo Dumbbell Bent Over Row
3x Max Effort Ring L-Sit Hold

Odd-Object Conditioning
3 Rounds:
50 Zeus Rope Double Unders
35/25 Calorie Ski Erg
7 D-Ball Cleans (150/100)

2019 OPEN ATHLETES

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 61% of 1RM Front Squat For Both Lifts

“Jackie”
For Time
1000 Meter Row
50 Thrusters (45/35)
30 Pull-ups

Conditioning
AMRAP 8:
AbMat Sit-ups

On the Minute (Starting on the 0:00): 25 Double Unders

Sunday · 11.11.18

2019 QUALIFIER ATHLETES 

Rest Day

2019 OPEN ATHLETES

Rest Day