The Progrm Team – Example
Back Squat
1. Build to a heavy set of 3.
2. Drop down to 90% and do 3 x 3.
Snatch Chipper:
For time:
1x 50/25kg
2x 55/30kg
3x 60/35kg
4x 65/40kg
5x 70/45kg
6x 75/50kg
7x 80/55kg
8x 85/60kg
9x 90/65kg
10x 95/70kg
Scale = The final weight should be around 80% of your 1RM snatch. Build in 2.5 or 5kg increments over the 10 sets.
Rules: They have to be squat snatches. If you take a step forward or back as you stand up then that lift is a no-rep. If you fail a lift you have to do ten bar-facing burpees over the bar as penalty before you can continue snatching. If you fail three times in a row you are out.
#FocusOftheDay
Daily Movement Drill:
Use as part of your daily warm-up.
60-90 seconds of neck flow. Neck flow
Training 2
Weightlifting/Strength:
Strict Press
1. Without dropping down in weight. Establish a:
5RM
4RM
3RM
2RM
1RM
2. Then at 80% of the 1RM do 1 rep every 30 seconds for 10 reps.
CrossFit:
CrossFit: Regional Event 4 from 2012
For time:
50 Back Squats 60/45kg
40 Pull-ups
30 Shoulder to Overhead 60/45kg
50 Front Squats 40/30kg
40 Pull-ups
30 Shoulder to Overhead 40/30kg
50 Overhead Squats 30/20kg
40 Pull-ulps
30 Shoulder to Overhead 30/20kg
Time Cap: 22 min
Accessory:
D-Ball hold:
Accumulate 5 min @ 30-50kg
*Substitute plate hold
Gymnastics:
Skill Development:
3 rounds of:
3 x 20 sec on – 20 sec off:
Kip swings
V-tuck ups Video
Kip swings high knees Video sec 5-9
V-ups Video
Technical Focus: Aim to get the movement coming from the midline and not the shoulders in the kip swings.
Gymnastic Conditioning:
For time:
3 rounds:
250m Row
12 Unbroken T2B
1-3 Strict RMU
2 rounds of:
500m Row
15-25 Unbroken T2B
4-6 RMU
#FocusoftheDay
Push the pace of the row before going directly into the TTB.
Daily Movement Drill:
Use as part of your daily warm-up.
60-90 seconds of neck flow.
Training 3
CrossFit:
Weightlifting/Strength:
Clean + Power Jerk + Split Jerk
1. Establish a daily max in the complex.
2. Do five additional sets at 90% but with two cleans.
Back Squat
1 rep every 30 seconds for 10 minutes: Pick a heavy but manageable weight.
Gymnastics:
Skill Development
6 rounds, rest as needed to perform quality reps:
3 Kipping C2B + 3 Paused C2B (2 sec at the top ) butterfly + 3 Kipping C2B
Keep a towel between the legs to make sure you are staying tight in the lower body.
Gymnastic Conditioning
25 min EMOM:
Min 1: 1-2 Legless Rope Climb 15ft
Min 2: 8-12 Cal row + 8 -12 C2B
Min 3: 8-12 Cal Row + 5-10 Burpees over the rower
Min 4: 8-12 C2B + 8-12 Cal row
Min 5: Rest
Gymnastic Strength/Accessory:
3 x 15 unbroken Hands turned back Push ups.
#FocusoftheDay
Daily Movement Drill:
Use as part of your daily warm-up.
60-90 seconds of neck flow.
Training 4
“Training 4/Triathlon Development”
The focus for Training 4 will vary depending on your needs. Some athletes will take today as an active recovery day, to keep the body moving and working at a lower intensity, some athletes may have this day as a complete rest day which is fine.
Other athletes may choose this day as one of the main focuses of the week, this should be the case if you need to develop your aerobic capacity. If you are feeling good and time allows, you can do the session.
Run (Ideally performed on a track or machine)
1 x 800m easy pace
2 x 400m hard pace*
1 x 600m easy pace
2 x 300m hard pace*
1 x 400m easy pace
2 x 200m hard pace*
1 x 200m easy pace
2 x 100m hard pace*
*1 min rest between sets.
The Progrm Recovery
The focus of this session is an “easy recovery” to not only improve your movement but to get your body feeling fresh before your next training session begins.
18 min EMOM:
Min 1: Wrist flow https://youtu.be/bisnUOmWj0s
Min 2: Anterior shoulder stretch
Min 3: L-sit hold
Min 4: Wall facing handstand hold
Min 5: Hip flow https://youtu.be/W3E_KNs3RvQ
Min 6: Slow air squats
The goal of these sets is to be moving for 40-50 seconds of the minute.
Training 5
CrossFit:
In pairs:
For time:
Station 1:
40 cal Ski Erg (Divide as needed)
30 Burpee box jumps, 24in (Divide as needed)
10 Synchro hang squat snatches 50/35 kg – these must be performed unbroken.
Station 2:
30 GHD Sit-ups medball passes (Set-up so you face each other and pass the ball. 1 pass = 1 rep)
10 Synchro RMU
Station 3:
60 cal Row (Divide as needed)
10 Triple unders (Divide as needed)
20 Synchro hang squat cleans 50/35 kg – these must be performed unbroken.
Both pairs work through all stations.
You can choose to go MM, FF or MF pairs
Done as a relay, pair 2 can start once pair 1 finishes station 1.
CrossFit:
For time:
MMFF 800m Run
MM 21 Partner DL
MMFF 30 Synchro over worm burpees
FF 21 Partner DL
MMFF 30 Synchro over worm burpees
MM 50 Cal Assault Bike
MMFF 20 Synchro over worm burpees
FF 40 Cal Assault Bike
MMFF 20 Synchro over worm burpees
MMFF 800m Run
Weight:
M/M: 200kg
F/F: 150kg
Swim:
1 x 400m Swim (Non stop, warm-up)
1 x 200m Just kicking with float
1 x 200m Swim
1 x 200m Just arms, float between legs
5 min Rest
4 x 100m swim, try every: 2 min
5 min Rest
10 x 25 swim, try every: 30 sec
Team 2
CrossFit:
(Whole team)
3 rounds for time:
1.5 mile Run
30 Synchro burpee box jump overs 24 inch boxes
Wear a weight vest 20/14lbs
CrossFit:
Whole team:
For time:
12 Pegboard climbs (At least 2 each)
12 HSW Obstacle passes (At least 2 each)
24 synchronised C2B (Whole team)
24 synchronised parallette HSPU (Whole team)
48 synchronised DB OHS squats, 1 x 15/10kg (Whole team, must use same arm)
CrossFit:
(Whole team)
For time:
20 Worm thruster
1 Short rope climb each while others hold the worm
20 Worm push press
1 Short rope climb each while others hold the worm
20 Worm squats
1 Short rope climb each while others hold the worm
20 Worm cleans
1 Short rope climb each while others hold the worm
20 Over worm burpees (Regionals standard)