Comptrain
Individuals

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

Tuesday · 1.16.18

2018 REGIONALS ATHLETES

1. On the 0:00…
3 Rounds:
27 Calorie Bike
21 Toes to Bar
15 Clean and Jerks (155/105)

2. On the 20:00…
3 Rounds:
500 Meter Trueform Run
20 GHD Sit-Ups
100′ Handstand Walk

3. On the 40:00…
1 Round:
50 Calorie Ski Erg
35 D-Ball Squats (150/100)
20 D-Ball Over Shoulders 150/100)

2018 OPEN ATHLETES

1. Ring Muscle-Ups
7 Rounds:
:20 Seconds Max Ring Muscle-ups
:40 Seconds Rest

2. Conditioning
4 Rounds:
21/15 Calorie Assault Bike
15 Toes to Bar
7 Clean and Jerks (155/105)

3. Midline
Nor for Time:
4 Sets:
7 Glute Ham Raises
14 Pausing Hip Extensions
21 GHD Sit-Ups

Monday · 1.15.18

2018 REGIONALS ATHLETES

1. Snatch Primer
On the :90 Seconds x 3 Rounds @ 40%:
3 Power Snatch
2 Hang Squat Snatch
1 Squat Snatch

2. Low Hang Squat Snatch
3×2 @ 70%
2×2 @ 75%
2×2 @ 80%
Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor.

3. Back Squat
5 Reps @ 82%
2 Reps @ 87%
5 Reps @ 82%
2 Reps @ 90%
5 Reps @ 82%
2 Reps @ 93%

4. Muscle-Up Conditioning
12 Strict Ring Muscle-ups
15 Kipping Ring Muscle-ups
18 Bar Muscle-ups

5. Conditioning
1600 Meter Trueform Run
Directly into…
5 Rounds:
24 Calorie Row
16 Pistols (8/side)
12 Strict Handstand Push-ups

2018 OPEN ATHLETES

1. Snatch Primer
On the :90 Seconds x 3 Rounds @ 40%:
3 Power Snatch
2 Hang Squat Snatch
1 Squat Snatch

2. Low Hang Snatch
3×2 @ 70%
2×2 @ 75%
2×2 @ 80%
Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor.

3. Back Squat
5 Reps @ 82%
2 Reps @ 87%
5 Reps @ 82%
2 Reps @ 90%
5 Reps @ 82%
2 Reps @ 93%

4. Conditioning
3 Rounds:
63 Air Squats
42 Calorie Row
21 Kipping Handstand Push-ups

Sunday · 1.14.18

2018 REGIONALS ATHLETES

Rest

2018 OPEN ATHLETES

Rest

Saturday · 1.13.18

2018 REGIONALS ATHLETES

1. Trueform / Air Runner
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
1:1 Work/Rest After Each Run

2. Power Clean and Jerk
On the Minute x 5:
3 Power Cleans (Climbing Weights: 60-65-70-75-80)
Rest 1:00
On the Minute x 5:
3 Push Jerks From Ground (Climbing Weights: 60-65-70-75-80)
Rest 1:00
On the Minute x 5:
1 Heavy Power Clean and Jerk (Athletes Choice on Weight)

3. Conditioning
As fast as possible, accumulate 75 Dumbbell Power Snatches within the interval scheme below:
In a 2:00 Window:
2 Rope Climbs (15′)
15/12 Calorie Assault Bike
AMRAP Dumbbell Power Snatches in Time Remaining (80/55)
Rest 1:00 between rounds

2018 OPEN ATHLETES

1. Power Clean and Jerk
On the Minute x 10
2 Power Cleans + 1 Split Jerk
Athletes choice on loading

2. Conditioning
5 Rounds, On the 4:00
15 Chest to Bar Pull-Ups
18 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike
Score is slowest round

Friday · 1.12.18

2018 REGIONALS ATHLETES

1. Kipping Handstand Push-ups
For Time: 
12 Parallete Kipping Handstand Push-ups
18 Deficit Handstand Push-ups (4.5″/3″)
24 Kipping Handstand Push-ups (floor)

2. Front Squat
3 Reps @ 82%
1 Rep @ 87%
3 Reps @ 82%
1 Rep @ 90%
3 Reps @ 82%
1 Rep @ 93%
rest as needed between

3. Conditioning
For Time:
21 – 15 – 9:
Bike for Calories
Thrusters (95/65)
Directly into…
15 – 12 – 9:
Row for Calories
Hang Squat Cleans (95/65)
Directly into…
12 – 9 – 6:
Burpees over Bar
Overhead Squats (95/65)
Row for Calories

4. Midline
For Time:
21-18-15-12-9:
Ski Erg Calories
GHD Sit-Ups

2018 OPEN ATHLETES

1. Strict Handstand Push-ups
AMRAP 7:
20 Double-Unders, 1 Strict Handstand Push-ups
20 Double-Unders, 2 Strict Handstand Push-ups
20 Double-Unders, 3 Strict Handstand Push-ups
Climb until cap is reached

2. Front Squat
3 Reps @ 82%
1 Rep @ 87%
3 Reps @ 82%
1 Rep @ 90%
3 Reps @ 82%
1 Rep @ 93%
Rest as needed between

3. Conditioning
For Time:
21 – 15 – 9:
Bike for Calories
Thrusters (95/65)
Directly into…
15 – 12 – 9:
Row for Calories
Hang Squat Cleans (95/65)
Directly into…
12 – 9 – 6:
Burpees over Bar
Overhead Squats (95/65)
Row for Calories

Thursday · 1.11.18

2018 REGIONALS ATHLETES

Rest

2018 OPEN ATHLETES

Rest

Wednesday · 1.10.18

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 
Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

2018 REGIONALS ATHLETES

1. Barbell Cycling
For Time:
15 Clean and Jerks (185/135)
Rest 2:00
12 Clean and Jerks (205/145)
Rest 2:00
9 Clean and Jerks (225/155)
Rest 2:00
6 Clean and Jerks (245/165)
Rest 2:00
3 Clean and Jerks (265/175)

2. Deadlift
Build to a Heavy Set of 3

3. Conditioning
“Marston”
AMRAP 20:
1 Deadlift (405/285)
10 Toes to Bar
15 Barbell Facing Burpees

4. Run Capacity
5 Rounds:
2:30 Light, 1:30 Hard
No rest between rounds

2018 OPEN ATHLETES

1. Barbell Cycling
5 Rounds:
:25 Seconds – AMRAP Clean and Jerks (135/95)
Rest :35 Seconds

2. Deadlift
Build to a Heavy Set of 3

3. Conditioning
“Marston”
AMRAP 20:
1 Deadlift (405/285)
10 Toes to Bar
15 Barbell Facing Burpees

Tuesday · 1.9.18

2018 REGIONALS ATHLETES

1. Weighted Strict Handstand Push-ups
5 Rounds, Not for Score:
1:30 Light Row
12 Strict Handstand Push-ups (20/14 Weight Vest)
*Increasing by 2 repetitions from last week

2. Conditioning
5 Rounds of:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttles Sprints
rest 4 minutes between rounds

3. Midline Conditioning
4 Sets, Not for Time:
20 Weighted AbMat Sit-Ups
8 Glute Ham Raises

2018 OPEN ATHLETES

1. Strict Handstand Push-ups
5 Rounds, Not for Score:
1:30 Light Row
:30 Seconds Max Reps Strict Handstand Push-ups

2. Conditioning
5 Rounds of:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttles Sprints
rest 4 minutes between rounds

Monday · 1.8.18

2018 REGIONALS ATHLETES

1. Snatch
On the 2:30 x 5:
5 Touch and Go Squat Snatches
Athletes choice on weights

2. Ring Muscle-ups
12 Strict Ring Muscle-ups
Rest 2:00
9 Strict Ring Muscle-ups
Rest 2:00
6 Strict Ring Muscle-ups

3. Back Squat
5 Reps @ 82%
2 Reps @ 85%
5 Reps @ 82%
2 Reps @ 88%
5 Reps @ 82%
2 Reps @ 91%

4. Conditioning
7 Rounds:
10 Hang Squat Snatches (95/65)
30 Double Unders

5. Conditioning
AMRAP 5:00
Barbell Facing Burpees
On the Minute: 3 Power Cleans (255/170)

2018 OPEN ATHLETES

1. Hang Squat Snatch
Build to a Heavy Single

2. Conditioning
AMRAP 10:
10 Hang Squat Snatches (75/55)
30 Double Unders

3. Back Squats
5 Reps @ 82%
2 Reps @ 85%
5 Reps @ 82%
2 Reps @ 88%
5 Reps @ 82%
2 Reps @ 91%

4. Chest to Bar Pull-ups
For Time:
9-12-15
Unbroken Chest to Bar Pull-Ups
Rest 2:00
For Time:
6-9-12
Unbroken Chest to Bar Pull-Ups

Sunday · 1.7.18

2018 REGIONALS ATHLETES

Rest

2018 OPEN ATHLETES

Rest