If you competed in Regional Weekend #1 congratulations to you no matter where you finished. It was a great weekend for all the athletes and tomorrow I’ll give a shoutout to a special few.
All Regional Weekend #1 participants, whether you advanced or not. will not begin work until Saturday, May 25th. Take the next few days to recover, reflect and have a little fun. If you’ve advanced to the CrossFit Games in July, your work will be specialized and beyond the scope of the blog. For those of you who did not, your off-season begins. Congratulations again.
Also, over the next few weeks, I will be upgrading the blog (new name new address) and the program. This has moved from a labor of love to something much bigger and I need to provide the appropriate platform. This will (hopefully) come with a series of seminars with some heavy hitters in the game, a podcast, instructional videos, more integrated personal coaching, etc. Stay tuned.
For Regional #2
Strength
front squat: 3×5 @ 50-60%, rest 60 seconds
Accessory
NOT for time:
3 rounds
10 wall balls
10 toes to bar
10 dumbbell snatches @ 70/50# (5 each hand)
10 pistols (5 each leg)
rest > 30 minutes prior to Conditioning B effort below
Regional #3 – 4#
Strength/Conditioning A
deadlift: 1 x 21, as heavy as possible
Olympic
EMOM for 7 minutes
1 snatch + 2 OHS
rest 3 minutes
EMOM for 7 minutes
1 clean (wide-grip) + 1 jerk (any style) + 1 OHS (wide-grip)
rest > 3 minutes
Conditioning B
For time (7 minute cap):
30 burpee muscle-ups
rest > 3 hours
Conditioning C
run:
2 x 100 m/yd sprints,
2 x 80 m/yd sprints,
2 x 60 m/yd sprints,
2 x 40 m/yd sprints,
10 m/yd “fly-in” for each, rest as needed
