Comptrain
Individuals

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

Monday · 5.21.18

2018 REGIONALS ATHLETES

Regional Week 1-2-3

Rest Day

2019 OPEN ATHLETES

1. Snatch
With a Running Clock…
On the Minute x 7: 1 Overhead Squat
On the Minute x 7: 2 Snatch Balances

Rest 3:00

On the Minute x 7
2 Hang Squat Snatches
Build to a Heavy Set of 2 for the Day

2. Back Squat
8 Sets of 4 Repetitions
Sets 1-4: 78%
Sets 5-8: 82%

3. Conditioning
For Time:
5 Rounds of “Cindy”
30 Overhead Squats (135/95)
1,000 Meter Row

Sunday · 5.20.18

2018 REGIONALS ATHLETES

Regional Week 1

Regionals Day 3

Regional Weeks 2 + 3

1. Event #5 Practice
2 Rounds:
25 Kipping Handstand Push-ups
25 Toes to Bar
25 Calorie Assault Bike
20 Dumbbell Box Step-Overs (24/20)
50′ Right Arm Overhead Dumbbell Walking Lunge
50′ Left Arm Overhead Dumbbell Walking Lunge

2. Event #6
For Time:
4 Rope Climbs, 16 Thrusters (155/105)
3 Rope Climbs, 12 Thrusters (155/105)
2 Rope Climbs, 8 Thrusters (155/105)

3. Event #1 Practice
1,000 Meter Row
100 Double Unders
1 Mile Air Runner
100 Double Unders
1,000 Meter Row

2019 OPEN ATHLETES (DELOAD WEEK)

Rest Day 

Saturday · 5.19.18

2018 REGIONALS ATHLETES

Regional Week 1

Regionals Day 2

Regional Weeks 2 + 3

1. Event #3 Practice
On the Minute x 20 (4 Rounds):
Minute 1 – 6 Ring Muscle-ups
Minute 2 – Handstand Walk Obstacle Course (Towards Finish Line)
Minute 3 – 20 Pistols
Minute 4 – HSW O-Course (Towards Starting Line)
Minute 5 – Rest

2. Event #4
2 Rounds:
10 Snatches (175/125), 12 Bar-Facing Burpees
Directly into…
2 Rounds:
10 Snatches (115/80), 12 Bar-Facing Burpees

3. Midline
15:00 Recovery Bike
On the 3:00, 6:00, 9:00 and 12:00: 15 GHD Sit-Ups

2019 OPEN ATHLETES (DELOAD WEEK)

1. Conditioning
Teams of 3:
For Time (30 Minute Cap):
60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55)
60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65)
60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/80)
60/40 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95)
60/40 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (155/105)

Or…

Individually:
For Time (30 Minute Cap):
21/15 Calorie Assault Bike, 21 Power Snatches, 21 Thrusters (75/55)
21/15 Calorie Assault Bike, 18 Power Snatches, 18 Thrusters (95/65)
21/15 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (115/80)
21/15 Calorie Assault Bike, 12 Power Snatches, 12 Thrusters (135/95)
21/15 Calorie Assault Bike, 9 Power Snatches, 9 Thrusters (155/105)

Friday · 5.18.18

2018 REGIONALS ATHLETES

Regional Week 1

Regionals Day 1

Regional Weeks 2 + 3

1. Event #1 Practice
5 Rounds:
500m Row
60 Double Unders
700 Meter Air Runner
Rest 2:00 between rounds.

2. Event #2 Practice
10-9-8:
Deadlift (295/220)
Bench Press (195/135)
Squat Clean (145/105)

3. Handstand Walk Practice
AMRAP 15 (Low Intensity):
15/12 Calorie Assault Bike
Handstand Walk Obstacle Course (Towards Finish Line)
15/12 Calorie Assault Bike
Handstand Walk Obstacle Course (Towards Starting Line)

2019 OPEN ATHLETES (DELOAD WEEK)

1. Front Squat
2×2 @ 65%
2×2 @ 70%
2×2 @ 75%

2. Conditioning
3 Rounds:
500 Meter Row
400 Meter Run
Rest 3:00 Between rounds

3. Skills
AMRAP 5:
7 Unbroken Toes to Bar

Thursday · 5.17.18

2018 REGIONALS ATHLETES

Rest

2019 OPEN ATHLETES

Rest

Wednesday · 5.16.18

2018 REGIONALS ATHLETES

Regional Week 1

1. Active Recovery
a. 15 Minute Light Bike
b. 10 Minutes Power Snatch Technique Work (Light Loads)
c. 10 Minutes on Rope Climb Technique Work

Regional Weeks 2 + 3

1. Event #4 Practice
1 Power Snatch (175/125), 6 Barbell-Facing Burpees
2 Power Snatches (175/125), 6 Barbell-Facing Burpees
3 Power Snatches (175/125), 6 Barbell-Facing Burpees
4 Power Snatches (175/125), 6 Barbell-Facing Burpees
5 Power Snatches (175/125), 6 Barbell-Facing Burpees

Rest 1:00

10 Power Snatches (115/75), 6 Barbell-Facing Burpees
8 Power Snatches (115/75), 6 Barbell-Facing Burpees
6 Power Snatches (115/75), 6 Barbell-Facing Burpees
4 Power Snatches (115/75), 6 Barbell-Facing Burpees
2 Power Snatches (115/75), 6 Barbell-Facing Burpees

2. Event #5 Practice
50 Kipping Handstand Push-ups
50 Toes to Bar
50 Calorie Assault Bike

Rest 2:00

Directly Into 3 Rounds:
12 Dumbbell Step Overs (24/20)
25-50′ Right Arm Overhead Dumbbell Walking Lunge
25-50′ Left Arm Overhead Dumbbell Walking Lunge
Start with lighter loads, progressing towards 70’s/50’s.
Rest 2:00 between rounds.

3. Event #6 Practice
5 Rounds:
1 Rope Climb
4 Thrusters (155/105)
1 Rope Climb
Rest 1:00 between rounds.

2019 OPEN ATHLETES (DELOAD WEEK)

1. Conditioning
For Time:
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

2. Skills
Alternating On the Minute x 10:
Odd Minutes – 18/14 Calorie Row
Even Minutes – Max Strict Handstand Push-ups in :30 Seconds

Tuesday · 5.15.18

2018 REGIONALS ATHLETES

Regional Week 1

1. Movement Refinement #1
2 Rounds, Not for Time:
500 Meter Row
50 Double Unders
5 Ring Muscle-Ups
Handstand Walk Obstacle Course
20 Pistols
Handstand Walk Obstacle Course

2. Movement Refinement #2
3 Rounds:
400 Meter Air Runner
25-50′ Right Arm Overhead Dumbbell Walking Lunge
25-50′ Left Arm Overhead Dumbbell Walking Lunge
Start with lighter loads, progressing towards 70’s/50’s. Rest as needed between rounds.

Regional Weeks 2 + 3

1. Event #1 Practice
2 Rounds:
1,000 Meter Row
100 Double Unders
1 Mile Air Runner
Aim to move just slightly faster than actual event pace.

2. Event #3 Practice
3 Rounds:
9 Ring Muscle-Ups
Handstand Walk Obstacle Course (Towards Finish Line)
20 Pistols
Handstand Walk Obstacle Course (Towards Starting Line)
Rest 2:00 between rounds.

3. Bench Press
3×10 Bench Press (195/135)
Rest as little as possible between sets, with the intention being on as few sets as possible (ideally unbroken).

4. Rope Climbs
Spend 10 Minutes on Rope Climb Technique

2019 OPEN ATHLETES (DELOAD WEEK)

1. Conditioning
5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Burpees over Rower
Score is slowest round.

2. Midline
4 Giant Sets:
Max Effort L-Sit Hold (Paralletes)
20 Weighted Hip Extensions (35/25)
Rest 1:30 between sets.

Monday · 5.14.18

2018 REGIONALS ATHLETES

Regional Week 1-2-3

Rest Day

2019 OPEN ATHLETES (DELOAD WEEK)

1. Snatch Skills
On the 1:30 for 7 Sets:
Snatch Pull
Hang Snatch High Pull
2 Power Snatches
2 Overhead Squats
Technique loads. Not to exceed 50% of 1RM.

2. Squat Snatch
On the Minute x 9 – 2 Repetitions
Minute 1 – 60%
Minute 2 – 65%
Minute 3 – 70%
Repeat this cycle (2) additional times

3. Conditioning
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set

Sunday · 5.13.18

CompTrain,

This weekend we will be moving through a mock Regional. Completing all six events, in their respective order, on their respective days.

Our sole aim this weekend – to learn.
1. To learn each specific event.
2. To learn the specific order. Knowing how rope climbs and thrusters feel on Sunday, after five events, is valuable information for us to have.

The key this weekend – our approach. We are not looking to approach these workouts with full intensity. We are not looking to bring our “Regional-level effort” before Regionals. That would be counter-productive. Instead, through focused practice and controlled intensity, we can learn invaluable information about ourselves and these workouts, without breaking our bodies down excessively. This can be a pitfall for many athletes, by taking on more volume and intensity than they should in their final preparation.

Instead, with this approach of controlled intensity, we have the opportunity to hone in on specific strategies and paces. We can learn if it’s best to break up the bench press repetitions on the 9’s or 8’s in Event #2. We can learn how the DB Lunge feels after the Box Step Overs in Event #5. All while we are saving our best effort for the stage. This weekend, let’s practice. Let’s learn.

Regional Week 1 athletes will be completing a modified Regional weekend, pairing down some volume on specific events so that we maximize the experience gained, but minimize the tax on the body. Our theme this weekend is to begin the process of priming ourselves for next weekend. Let’s finish this weekend chomping at the bit for next Friday.

Regional Week 2 and 3 athletes will be completing a very close to full Regional. Given how we have the luxury of more time, we have the opportunity to feel the volume in near full. But despite how our volume this weekend will be slightly higher than our teammates in Regional Weekend #1, we are still looking for controlled intensity. We have movement refinements and specific strategies to dial in next week and beyond.

As we enter this weekend, let’s complete these events just as we would in Regionals – separated by roughly 3 hours a piece. As an example, a 1pm and 4pm start time for each event. And our mindset one last time: to learn.

Lastly, schedule will be changing for all three Regional tracks, effective this weekend.

Friday + Saturday + Sunday – On
Monday – Off
Tuesday + Wednesday – On
Thursday – Off

#Team

2018 REGIONALS ATHLETES

Regional Week 1

1. Event #5 (Modified)
For Time:
40 Handstand Push-ups
40 Toes to Bar
40 Calorie Assault Bike
30 Dumbbell Box Step Overs (70’s/50’s – 24/20)
50′ Dumbbell Walking Lunge, Right Arm Overhead (70’s/50’s)
50′ Dumbbell Walking Lunge, Left Arm Overhead (70’s/50’s)

Rest 3 Hours

2. Event #6
For Time:
4 Rope Climbs
16 Thrusters (155/105)
3 Rope Climbs
12 Thrusters (155/105)
2 Rope Climbs
8 Thrusters (155/105)

Regional Week 2 + 3

1. Event #5
For Time:
50 Handstand Push-ups
50 Toes to Bar
50 Calorie Assault Bike
50 Dumbbell Box Step Overs (70’s/50’s – 24/20)
50′ Dumbbell Walking Lunge, Right Arm Overhead (70’s/50’s)
50′ Dumbbell Walking Lunge, Left Arm Overhead (70’s/50’s)

Rest 3 Hours

2. Event #6
For Time:
4 Rope Climbs
16 Thrusters (155/105)
3 Rope Climbs
12 Thrusters (155/105)
2 Rope Climbs
8 Thrusters (155/105)

2019 OPEN ATHLETES

Rest Day 

Saturday · 5.12.18

CompTrain,

This weekend we will be moving through a mock Regional. Completing all six events, in their respective order, on their respective days.

Our sole aim this weekend – to learn.
1. To learn each specific event.
2. To learn the specific order. Knowing how rope climbs and thrusters feel on Sunday, after five events, is valuable information for us to have.

The key this weekend – our approach. We are not looking to approach these workouts with full intensity. We are not looking to bring our “Regional-level effort” before Regionals. That would be counter-productive. Instead, through focused practice and controlled intensity, we can learn invaluable information about ourselves and these workouts, without breaking our bodies down excessively. This can be a pitfall for many athletes, by taking on more volume and intensity than they should in their final preparation.

Instead, with this approach of controlled intensity, we have the opportunity to hone in on specific strategies and paces. We can learn if it’s best to break up the bench press repetitions on the 9’s or 8’s in Event #2. We can learn how the DB Lunge feels after the Box Step Overs in Event #5. All while we are saving our best effort for the stage. This weekend, let’s practice. Let’s learn.

Regional Week 1 athletes will be completing a modified Regional weekend, pairing down some volume on specific events so that we maximize the experience gained, but minimize the tax on the body. Our theme this weekend is to begin the process of priming ourselves for next weekend. Let’s finish this weekend chomping at the bit for next Friday.

Regional Week 2 and 3 athletes will be completing a very close to full Regional. Given how we have the luxury of more time, we have the opportunity to feel the volume in near full. But despite how our volume this weekend will be slightly higher than our teammates in Regional Weekend #1, we are still looking for controlled intensity. We have movement refinements and specific strategies to dial in next week and beyond.

As we enter this weekend, let’s complete these events just as we would in Regionals – separated by roughly 3 hours a piece. As an example, a 1pm and 4pm start time for each event. And our mindset one last time: to learn.

Lastly, schedule will be changing for all three Regional tracks, effective this weekend.

Friday + Saturday + Sunday – On
Monday – Off
Tuesday + Wednesday – On
Thursday – Off

#Team

2018 REGIONALS ATHLETES

Regional Week 1

1. Event #3 (Modified)
For Time:
9 Ring Muscle-Ups
Handstand Walk O-Course (Towards Finish Line)
36 Pistols
Handstand Walk O-Course (Towards Starting Line)
9 Ring Muscle-Ups
Handstand Walk O-Course (Towards Finish Line)
45 Pistols
Handstand Walk O-Course (Towards Starting Line)
9 Ring Muscle-Ups
Handstand Walk O-Course (Towards Finish Line)

Rest 3 Hours

2. Event #4
2 Rounds:
10 Snatches (175/125)
12 Bar-Facing Burpees

Directly into…

2 Rounds:
10 Snatches (115/80)
12 Bar-Facing Burpees

Regional Week 2 + 3

1. Event #3
For Time:
9 Ring Muscle-Ups
Handstand Walk O-Course (Towards Finish Line)
36 Pistols
Handstand Walk O-Course (Towards Starting Line)
9 Ring Muscle-Ups
Handstand Walk O-Course (Towards Finish Line)
45 Pistols
Handstand Walk O-Course (Towards Starting Line)
9 Ring Muscle-Ups
Handstand Walk O-Course (Towards Finish Line)
54 Pistols

Rest 3 Hours

2. Event #4
2 Rounds:
10 Snatches (175/125)
12 Bar-Facing Burpees

Directly into…

2 Rounds:
10 Snatches (115/80)
12 Bar-Facing Burpees

2019 OPEN ATHLETES

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)

2. Body Armor
Not For Time:
10-8-6-4-2:
Bench Press (Bodyweight)
Strict Chest to Bar Pull-Ups