Comptrain
Individuals

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

Tuesday · 09.26.17

2018 REGIONAL ATHLETES

1. Handstand Push-up Test
Max Strict Handstand Push-ups

2. Conditioning
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (135/95)

3. Row Conditioning
On the minute x 6: 40 seconds on / 20 off
Rest 1:00
On the minute x 4: 40 seconds on / 20 off
Rest 1:00
On the minute x 2: 40 seconds on / 20 off
*Monitor set to Calories

4. Midline
For Quality:
21-18-15-12-9
Weighted Med-ball GHD Sit-Ups (14/10)
Weighted Hip Extensions (25/15)

2018 OPEN ATHLETES

1. Handstand Push-up Test
Max Strict Handstand Push-ups

2. Conditioning
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)

3. Midline
For Quality:
21-18-15-12-9
Weighted Abmat Sit-Ups (25/15)
Weighted Hip Extensions (25/15)

Monday · 09.25.17

2018 REGIONAL ATHLETES

1. Pause Overhead Squat
Build to a Moderate Single
3 second pause

2. Squat Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 75%
Minute 2 – 2 Reps @ 80%
Minute 3 – 1 Rep @ 85%
Minute 4 – Rest

3. Pausing Snatch Deadlift
5 x 2 @ 95%
2 Second pause just below knee

4. Back Squat
2 Rounds:
7 Reps @ 74%
5 Reps @ 78%
3 Reps @ 82%
Rest 2:00 between each set of squats

5. Ring Muscle-Up Test
Max Reps
1 attempt

6. Conditioning
AMRAP 18:
18 Calorie Assault Bike
15 Wall Balls (20/14)
12 Dumbbell Snatches (70/50)
9 Toes to Bar

2018 OPEN ATHLETES

1. Ring Muscle-Up Test
Max Set
1 attempt

2. Conditioning
AMRAP 18:
18 Calorie Row
15 Wall Balls (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar

3. Pause Overhead Squat
Build to a Moderate Single
3 second pause

4. Squat Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 70%
Minute 2 – 2 Reps @ 75%
Minute 3 – 1 Rep @ 80%
Minute 4 – Rest

5. Back Squat
2 Rounds:
7 Reps @ 72%
5 Reps @ 76%
3 Reps @ 80%
Rest 2:00 between each set of squats

Sunday · 09.24.17

2018 REGIONALS ATHLETES

Rest

2018 OPEN ATHLETES

Rest

Saturday · 09.23.17

2018 REGIONAL ATHLETES

DELOAD WEEK

1. Run Conditioning
3 Rounds:
3:00 Light, 3:00 Fast
Rest 3:00 between rounds

Gradually build in intensity on each 3:00 fast interval

2. Rope Climbs
7 Sets, Not For Time:
1 Legless + 1 Legged

3. Conditioning
For Time:
1000 Meter Row
50 Overhead Squats (65/45)
1000 Meter Row
50 Thrusters (65/45)
1000 Meter Row
50 Front Squats (65/45)

2018 OPEN ATHLETES

DELOAD WEEK

1. Conditioning
For Time:
800 Meter Run
50 Overhead Squats (45/35)
800 Meter Run
50 Thrusters (45/35)
800 Meter Run
50 Front Squats (45/35)

Friday · 09.22.17

2018 REGIONAL ATHLETES

DELOAD WEEK

1. Clean and Jerk
On the Minute x 8
2 Squat Cleans + 1 Split Jerk
Performed at 70% of Clean and Jerk

2. Pausing Clean Deadlift
5×2 @ 70%
2 Second Pause at Knee

3. Conditioning
For Time: 
21/15 Calorie Assault Bike
21 Barbell Facing Burpees
21 Power Cleans (165/110)
21 Barbell Facing Burpees
21/15 Calorie Assault Bike

4. Odd-Object Conditioning 
Accumulate 3:00 L-Sit
Every Break, 3 D-Ball Cleans (150/100)

2018 OPEN ATHLETES

DELOAD WEEK

1. Clean and Jerk
On the Minute x 8
2 Squat Cleans + 1 Split Jerk
Performed at 70% of Clean and Jerk

2. Pausing Clean Deadlift
5×2 @ 70%
2 Second Pause at Knee

3. Conditioning
For Time:
21 Barbell Facing Burpees
21 Power Cleans (135/95)
21 Barbell Facing Burpees

4. Midline
EMOM x 12
1st: 15 GHD Sit-Ups
2nd: 20 Hip Extensions

Thursday · 09.21.17

2018 REGIONALS ATHLETES

Rest

2018 OPEN ATHLETES

Rest

Wednesday · 09.20.17

2018 REGIONAL ATHLETES

DELOAD WEEK

1. Back Squat
5×2 Pausing Back Squats
(70%, 72%, 74%, 76%, 80%)
After each set, complete 40% Max Ring MU

2. Conditioning
AMRAP 8:
10 Toes to Bar
30 Double Unders

Rest 4:00

AMRAP 8:
Wallballs (30/20)
*15 Abmat sit-ups after each break

2018 OPEN ATHLETES

DELOAD WEEK

1. Front Squat
On the Minute x 5: 1 Pausing Front Squat
On the Minute x 5: 1 Front Squat

2. Conditioning
AMRAP 8:
10 Toes to Bar
30 Double Unders

Rest 4:00

AMRAP 8:
Wallballs (20/14)
*15 Abmat sit-ups after each break

Tuesday · 09.19.17

2018 REGIONAL ATHLETES

DELOAD WEEK

1. Run Conditioning
On the Minute x 5:
200 Meter Run

Rest 2:00

On the Minute x 5:
200 Meter Run

2. Conditioning
AMRAP 4:
3 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
then
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
2 rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
then
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
1 round:
12 Deadlifts (185/135)
9 Hang Power Cleans (185/135)
6 Push Jerks (185/135)
then
Max Calorie Row in Time Remaining

2018 OPEN ATHLETES

DELOAD WEEK

1. Conditioning
AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
then
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
then
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
then
Max Calorie Row in Time Remaining

Monday · 09.18.17

2018 REGIONAL ATHLETES

DELOAD WEEK

1. Snatch
On the Minute x 8:
Hang Power Snatch + Power Snatch (70% across)

2. Overhead Squat
On The Minute x 8:
1 Pausing Overhead Squat + 1 Overhead Squat (70% across)
2 second pause in bottom

3. Conditioning
AMRAP 15:
55 Power Snatches (95/65)
55 Chest to Bar Pull-Ups
35 Calorie Assault Bike
55 Handstand Push-ups

4. Midline
50 GHD Sit-Ups
50 Hip Extensions
35 GHD Sit-Ups
35 Hip Extensions
20 GHD Sit-Ups
20 Hip Extensions

2018 OPEN ATHLETES

DELOAD WEEK

1. Snatch
On the Minute x 8:
Hang Power Snatch + Power Snatch (70% across)

2. Overhead Squat
On The Minute x 8:
1 Pausing Overhead Squat + 1 Overhead Squat (70% across)
2 second pause in bottom

3. Conditioning
AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
35 Calorie Assault Bike
55 Handstand Push-ups

Sunday · 09.17.17

2018 REGIONALS ATHLETES

Rest

2018 OPEN ATHLETES

Rest