Wednesday · 05.10.17

Day 1... #roadtoregionals @crossfitgames @progenex @roguefitness #garagegym

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2017 REGIONALS ATHLETES

1. Conditioning
Regional Event 3:
For time:
100' DB Overhead Walking Lunge (80/55)
100 DU
50 Wallballs (30/20#)
10 Rope Climbs
50 Wallballs
100 DU
100' DB Overhead Walking Lunge (80/55)

Time cap: 16 minutes

2. Conditioning
For time:
60' Handstand Walk
10 TTB
10 Double KB Deadlifts
60' Handstand Walk
12 TTB
12 Double KB Deadlifts
60' Handstand Walk
14 TTB
14 Double KB Deadlifts
60' Handstand Walk
16 TTB
16 Double KB Deadlifts

Men use two 150 lb. kettlebells
Women use two 106 lb. kettlebells
Time cap: 11 minutes

2018 OPEN ATHLETES

1. Clean (Mid-thigh, off Blocks or from Hang)
60%/4
65%/4
(70%/4)3

2. Clean Pull (Mid-thigh, off Blocks or from Hang)
70%/5
75%/5
(80%/5)3

3. Front Squat
77%/5
83%/1
77%/5
85%/1
77%/5
87%/1

4. Conditioning
AMRAP 13:
55 Calorie Row
55 Thrusters (95/65)
55 Pull-ups
55 HSPU

Tuesday · 05.09.17

2017 REGIONAL ATHLETES

1. Conditioning
"2017 Regionals Event 1"
For time:
1,200m Run on TrueForm
Then, 12RFT:
4 Strict HSPU
8 C2B Pull-ups
12 Squats

Men wear a 20-lb. vest
Women wear a 14-lb. vest
Time Cap: 25 minutes

2. Conditioning
"2017 Regionals Event 2"
For Time:
21-15-9:
DB Snatches (80/55)
Ring Dips

Time Cap: 6 Minutes

2018 OPEN ATHLETES

1. Conditioning
AMRAP 3:
12/9 Cal Bike
12 Power Snatch (95/65)
Rest 3:00
AMRAP 3:
12/9 Cal Bike
8 Power Snatch (115/80)
Rest 3:00
AMRAP 3:
12/9 Cal Bike
4 Power Snatch (135/95)

2.  Gymnastics Conditioning
12 Muscle-ups
30 Kipping HSPU
8 Muscle-ups
20 Kipping HSPU
4 Muscle-ups
10 Kipping HSPU

3. Midline Conditioning
3 Rounds, NOT for time
30 GHDSU
15 Deadlifts (275/185#)

Monday · 05.08.17

2017 REGIONAL ATHLETES

1. Snatch (Mid Thigh Off Blocks or Hang)
60%/4
65%/4
(70%/4)3

2. Snatch Pull  (Mid Thigh Off Blocks or Hang)
70%/5
75%/5
(80%/5)3

3. Back Squat
77%/5
83%/1
77%/5
85%/1
77%/5
87%/1

4. Gymnastics Conditioning
For time;
30 Burpee Muscle-ups with weight vest*
*Set rings up 6" above max reach

5. Conditioning
5 Rounds:
9 Power Cleans (135/95)
15 Push-ups
21 Squats
200 Meter Run

6. Midline
5 Rounds, NOT for time:
30 GHDSU
15 Deadlifts (275/185)

2018 OPEN ATHLETES

1. Snatch (Mid Thigh Off Blocks or Hang)
60%/4
65%/4
(70%/4)3

2. Snatch Pull  (Mid Thigh Off Blocks or Hang)
70%/5
75%/5
(80%/5)3

3. Back Squat
77%/5
83%/1
77%/5
85%/1
77%/5
87%/1

4. Conditioning
5 Rounds:
9 Power Cleans (135/95)
15 Push-ups
21 Squats
200 Meter Run

Saturday · 05.06.17

2017 REGIONALS ATHLETES

1. Conditioning
For Time:
21 Overhead Squats (155/105)
21 Calorie Bike
21 Power Cleans (155/105)
400m Sandbag Run (70/50)
21 Muscle-ups
400m Sandbag Run (70/50)
21 Power Cleans (155/105)
21 Calorie Bike
21 Overhead Squats (155/105)

2018 OPEN ATHLETES

1. Conditioning
Teams of 3*:
3 Rounds:
75 Power Snatches (75/55)
100/75 Calorie Bike
800m Team Sandbag Run (70/50)
*1 athlete works at a time, except on the run which all three athletes complete together, carrying the bag anyhow.

Friday · 05.05.17

NOTE: This is a scheduled Deload Week

2017 REGIONAL ATHLETES

1. Snatch
65%/4
70%/4
75%/4
80%/3
(85%/3)2

2. Clean & Jerk
65%/3+1
70%/3+1
75%/3+1
80%/3+1
(85%/3+1)2

3. Back Squat
78%/4
83%/1
78%/4
86%/1
78%/4
88%/1

4. Conditioning
30 Box Jump Overs (30/24")
30 CTB Pull-ups
30 KB Swings (2/1.5-Pood)
30 Front Squats (135/95)
30 TTB
30 Push Press (135/95)
30 Deadlifts (135/95)
30 Wallballs (30/20)
30 Burpees
30 Triple Unders

2018 OPEN ATHLETES

1. Snatch
65%/4
70%/4
75%/4
80%/3
(85%/3)2

2. Clean & Jerk
65%/3+1
70%/3+1
75%/3+1
80%/3+1
(85%/3+1)2

3. Back Squat
78%/4
83%/1
78%/4
86%/1
78%/4
88%/1

4. Conditioning
"Maya"
AMRAP 17:
20 Calorie Bike
17 Power Snatches (75/55)
20 Box Jumps (24/20)
17 Wallballs (20/14)