Wednesday · 07.19.17

2018 REGIONAL ATHLETES

*Beantown Barbell Deload Week* 

1. Power Clean
(70%/3)3

2. Clean Pull
(80%/3)3

3. Back Squat
(75%/5)3

4. Gymnastics Conditioning
4 sets of: 
4 Weighted Strict C2B
4 Kipping C2B
4 Bar Muscle Ups 

rest as needed between sets

*The goal is to complete the entire giant-set
without coming off the bar. Use dumbbell
between your legs and drop the weight after
four reps without coming off the bar. 

5. Conditioning
6 RFT:
3 Strict Muscle Ups
6 DB Thrusters (70/50)

6. Rowing Conditioning
4x60 Calories
rest 2 minutes between sets

2018 OPEN ATHLETES

*Beantown Barbell Deload Week* 

1. Power Clean
(70%/3)3

2. Clean Pull
(80%/3)3

3. Back Squat
(75%/5)3

4. Conditioning
AMRAP 9:
6 Strict Pull-Ups
9 Front Squats (135/95)

Tuesday · 07.18.17

2018 REGIONAL ATHLETES

1. Run Conditioning
3 sets of: (4x1:30 on True Form, :15 rest) 
rest 1 minute between sets

2. Gymnastics Conditioning
18 Strict HSPU
1 min rest
18 Strict HSPU
:45 rest
15 Strict HSPU
:30 rest
12 Strict HSPU
:15 rest
9 Strict HSPU
*doesn't have to be unbroken

3. Barbell Conditioning
EMOMx10
Minutes 1-5: 3 Snatches (225/155)
Minutes 6-10: 5 Clean and Jerks (225/155)

4. Conditioning
AMRAP 5
7 Rounds of "The Chief" (135/95)
Max Calorie Assault Bike Time Remaining

rest 5 minutes

AMRAP 5
6 Rounds of "The Chief" (155/105)
Max Calorie Assault Bike Time Remaining

rest 5 minutes

AMRAP 5:
5 Rounds of "The Chief" (185/135)
Max Calorie Assault Bike Time Remaining

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

2018 OPEN ATHLETES

1. Barbell Conditioning
EMOMx10
Minutes 1-5: 3 Snatches (185/135)
Minutes 6-10: 5 Clean and Jerks (185/135)

2. Conditioning
AMRAP 5
7 Rounds of "The Chief" (115/80)
Max Calorie Assault Bike Time Remaining

rest 5 minutes

AMRAP 5
6 Rounds of "The Chief" (135/95)
Max Calorie Assault Bike Time Remaining

rest 5 minutes

AMRAP 5:
5 Rounds of "The Chief" (155/105)
Max Calorie Assault Bike Time Remaining

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

Monday · 07.17.17

Open water swim training with @brookewellss @katrintanja and @heatherkbergeron #gamestraining #builtbybergeron

A post shared by Ben Bergeron (@benbergeron) on

2018 REGIONAL ATHLETES

*Beantown Barbell Deload Week* 

1. Power Snatch
(70%/3)3

2. Snatch Pull
(80%/3)3

3. Overhead Squat
(70%/3)3

4.  Gymnastics Conditioning
Ring Muscle-ups:
3x70% unbroken
rest :70 seconds between sets

5. Conditioning
21-15-9:
DB Snatches (80/55)
Calorie Row

...Directly into...

21-15-9
Burpee Box Jump Over (24/20)
Chest to Bar Pull-Ups

6.  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

*Beantown Barbell Deload Week* 

1. Power Snatch
(70%/3)3

2. Snatch Pull
(80%/3)3

3. Overhead Squat
(70%/3)3

4.  Gymnastics Conditioning
Ring Muscle-ups:
3x70% unbroken
rest :70 seconds between sets

5. Conditioning
21-15-9:
DB Snatches (50/35)
Calorie Row

...Directly into...

21-15-9
Box Jump Over (24/20)
Pull-Ups

Saturday · 07.15.17

Your goals are not going to come to you, you must reach for them. 24 days until the #crossfitgames

A post shared by Ron Mathews (@ronmathews) on

2018 REGIONAL ATHLETES

1. Run Conditioning
7-7-6-5-4-3
rest half the time between sets 

2. Barbell Conditioning
EMOMx5
3 Power Cleans + 3 Front Squats + 3 Push Jerks (245/165)

3. Gymnastics Conditioning
5 Legless Rope Climbs
rest 2 min
4 Legless Rope Climbs
rest 1:30
4 Legless Rope Climbs
rest 1:00
3 Legless Rope Climbs
rest :30
2 Legless Rope Climbs

4. Conditioning
50/35 Calorie Assault Bike
2 Rounds of Dumbbell "DT" (70/50)
50/35 Calorie Assault Bike
2 Rounds of Dumbbell "DT" (70/50)
50/35 Calorie Assault Bike
2 Rounds of Dumbbell "DT" (70/50)
50/35 Calorie Assault Bike

2018 OPEN ATHLETES

1. Barbell Conditioning
EMOMx5
3 Power Cleans + 3 Front Squats + 3 Push Jerks (205/145)

2. Conditioning
600m Run
2 Rounds of "DT" (155/105)
600m Run
2 Rounds of "DT" (155/105)
600m Run
2 Rounds of "DT" (155/105)
600m Run