Comptrain
Individuals

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

Monday · 11.20.17

2018 REGIONAL ATHLETES

1. Snatch
3 Position Squat Snatch
3 Sets @ 70%

then

On the Minute x 9
7/5 Calorie Assault Bike
2 Squat Snatches (75%)

2. Back Squat
5 Reps @ 70%
5 Reps @ 73%
4 Reps @ 76%
4 Reps @ 79%
3 Reps @ 82%
3 Reps @ 82%

3. Ring Muscle-Ups
On the Minute x 10
Odd – 2-4 Strict Ring Muscle-ups
Even – 40 Zeus Rope Double Unders

4. Conditioning
3 Rounds:
10 Power Snatches (155/105)
20 Box Jump Overs (24/20)
30 Wallballs (30/20)

2018 OPEN ATHLETES

1. Ring Muscle-Ups
On the Minute x 10
Odd – 30% of Max Ring Muscle-ups
Even – 40 Double Unders

2. Conditioning
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

3. Back Squat
5 Reps @ 70%
5 Reps @ 73%
4 Reps @ 76%
4 Reps @ 79%
3 Reps @ 82%
3 Reps @ 82%

Sunday · 11.19.17

2018 REGIONALS ATHLETES

Rest

2018 OPEN ATHLETES

Rest

Saturday · 11.18.17

2018 REGIONAL ATHLETES

1. Conditioning
3k Row
3k Run

2. Conditioning
With a running clock…
0:00 – 2:00 : Max Legless Rope Climbs
2:00 – 4:00 : Max Distance Handstand Walk
4:00 – 9:00 : Front Squat Double (from rack)
9:00 – 14:00 : Power Clean + 3 Front Squat + Split Jerk (build to heavy) 

Rest 1:00

On the 15:00, AMRAP 5:00:
21/15 Calorie Assault Bike
15 Double Kettlebell Deadlift (150’s/100’s)
90 foot Kettlebell Walk (150’s/100’s)
Max Dummbell Thrusters in time remaining (70’s/50’s)

2018 OPEN ATHLETES

1. Conditioning
AMRAP 25:
Teams of 3:
600 Meter Run (each athlete runs 200m)
60/42 Calorie Bike
60 Thrusters

Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105

Friday · 11.17.17

2018 REGIONAL ATHLETES

1. Deficit Handstand Push-ups
4 Rounds:
:30s Strict Deficit Handstand Push-ups (5″/3″)
Rest :30s
:30s Max Kipping Deficit Handstand Push-ups (5″/3″)
Rest 1:30 between rounds.

2. Power Snatch
3 Rounds:
AMRAP :15s @ 155/105
Rest :45s
AMRAP :30s @ 185/135
Rest Rest 1:30
AMRAP :45 @ 205/145
Rest 2:15 between rounds

3. Conditioning
For Time:
55 Barbell-Facing Burpees
55 Chest to Bar Pull-Ups
55 Calorie Row
55 Handstand Push-ups

4. Midline
Not for Time:
30 GHD Sit-Ups, 60 Hip Extensions, 90 Double Unders
25 GHD Sit-Ups, 50 Hip Extensions, 75 Double Unders
20 GHD Sit-Ups, 40 Hip Extensions, 60 Double Unders
15 GHD Sit-Ups, 20 Hip Extensions, 40 Double Unders

2018 OPEN ATHLETES

1. Conditioning
AMRAP 13:
55 Barbell-Facing Burpees
55 Chest to Bar Pull-Ups
55 Calorie Row
55 Handstand Push-ups

2. Power Snatch
Running Clock:
0-3 – Heavy Triple: High Hang Power Snatch (pockets)
3-6 – Heavy Double: Hang Power Snatch (knee)
6-9 – Heavy Single: Power Snatch (floor)

3. Midline
Not For Time:
30 Strict Toes to Bar
45 GHD Sit-Ups
60 Abmat Sit-Ups

Thursday · 11.16.17

2018 REGIONALS ATHLETES

Rest

2018 OPEN ATHLETES

Rest

Wednesday · 11.15.17

2018 REGIONAL ATHLETES

1. Barbell Cycling
For Time:
21 Push Presses (185/135)
21 Front Squats (185/135)
21 Hang Power Cleans (185/135)

Rest 2:00

15 Push Presses (205/145)
15 Front Squats (205/145)
15 Hang Power Cleans (205/145)

Rest 2:00

9 Push Presses (225/155)
9 Front Squats (225/155)
9 Hang Power Cleans (225/155)

Rest 2:00

6 Push Presses (245/165)
6 Front Squats (245/165)
6 Hang Power Cleans (245/165)

2. Conditioning
AMRAP 12:
3 Burpee Box Jump Overs (24/20)
3 Calorie Row
6 Burpee Box Jump Overs (24/20)
6 Calorie Row
9 Burpee Box Jump Overs (24/20)
9 Calorie Row

Climb by 3 each round.

3. Ski Erg Conditioning
2 Rounds:
21 Calorie Ski Erg
Rest 1:00
18 Calorie Ski Erg
Rest :45s
15 Calorie Ski Erg
Rest :30s
9 Calorie Ski Erg
Rest 2:00

2018 OPEN ATHLETES

1. Barbell Cycling
For Time:
21 Push Presses (155/105)
21 Front Squats (155/105)
21 Hang Power Cleans (155/105)

Rest 2:00

15 Push Presses (175/120)
15 Front Squats (175/120)
15 Hang Power Cleans (175/120)

Rest 2:00

9 Push Presses (195/135)
9 Front Squats (195/135)
9 Hang Power Cleans (195/135)

Rest 2:00

6 Push Presses (215/150)
6 Front Squats (215/150)
6 Hang Power Cleans (215/150)

2. Conditioning
AMRAP 12:
3 Burpee Box Jump Overs (24/20)
3 Calorie Row
6 Burpee Box Jump Overs (24/20)
6 Calorie Row
9 Burpee Box Jump Overs (24/20)
9 Calorie Row

Climb by 3 each round.

Tuesday · 11.14.17

2018 REGIONAL ATHLETES

1. Running (Air Runner or Trueform)
2 Rounds:
500m Run
Rest 1:00
400m Run
Rest :50
300m Run
Rest :40
200m Run
Rest :30
100m Run
Rest 3:00 between rounds

2. Handstand Push-ups
AMRAP 2:00
Dead-stop Strict Handstand Push-ups (come to a dead-stop with head on ground)
Rest 1:00
AMRAP 2:00
Strict Handstand Push-ups
Rest 1:00
Max Strict Press (95/65)*
*Continuous motion, no pausing overhead or in rack

3. Conditioning
5 Rounds, On the 4:00
15 Toes to Bar
15 Deadlifts (225/155)
15/12 Calorie Assault Bike

4. Midline
5:00 D-Ball Hold (150/100)
Every break: 20 GHD Sit-Ups

2018 OPEN ATHLETES

1. Handstand Push-ups
AMRAP 2:00
Dead-stop Strict Handstand Push-ups (come to a dead-stop with head on ground)
Rest 1:00
AMRAP 2:00
Strict Handstand Push-ups
Rest 1:00
Max Strict Press (95/65)*
*Continuous motion, no pausing overhead or in rack

2. Conditioning
5 Rounds, On the 4:00
12 Toes to Bar
15 Deadlifts (185/135)
12/9 Calorie Assault Bike

3. Midline
2:00 L-Sit
Every break: 10 GHD Sit-Ups

Monday · 11.13.17

2018 REGIONAL ATHLETES

1. Snatch
7 Sets (Building to a Heavy):
Power Snatch +
Low Hang Squat Snatch +
Overhead Squat

then

Heavy Single Snatch
3×1 (Between 85-92%)

2. Pausing Snatch Deadlift + Snatch High Pull
1×2 Reps @ 80%
1×2 Reps @ 85%
3×2 Reps @ 90%
2 second pause just off floor & at pockets. Return bar to ground, then full snatch high pull.

3. Box Squat
On the Minute x 10
1 Box Squat
Set box height for just below parallel.

4. Ring Muscle-Ups
3 x AMRAP 2:00:
Strict Ring MU
Rest 1:00 between rounds

5. Conditioning
3 Rounds:
60 Zeus Rope Double Unders
30/21 Calorie Row
15 Overhead Squats (155/105)

2018 OPEN ATHLETES

1. Ring Muscle-Ups
3 Rounds:
25% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
45% of Max Unbroken Muscle-ups
Rest as little as needed between unbroken sets and rest 2:00 between rounds.

2. Overhead Squat
5×3

3. Snatch
7 Sets (Building to a Heavy):
Power Snatch +
Low Hang Squat Snatch +
Overhead Squat

then

Heavy Single Snatch
3×1 (Between 85-92%)

4. Conditioning
AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)

Sunday · 11.12.17

2018 REGIONALS ATHLETES

Rest

2018 OPEN ATHLETES

Rest

Saturday · 11.11.17

2018 REGIONAL ATHLETES

1. Gymnastics
5 Rounds, Not for Time:
50 Double Unders
50′ Handstand Walk

2. Conditioning
“Glen”
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

2018 OPEN ATHLETES

1. Conditioning
“Glen”
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.