Competition

Workout of the Day OFF-SEASON A. Three sets, not for time, of: Rope Climbs x 3-4 ascents Handstand Walk x 15-20 meters L-Sit x 30-45 seconds B. Take 15-20 minutes to build to a heavy Split Jerk. C. For time: 100 Double-Unders 50 Handstand Push-Ups 40 Toes to Bar 30 Shoulder to Overhead (185/135 lbs) REGIONALS COMPETITORS *Click the date of your Regionals below for your program. May 24th-26th May 31st-June 2nd June 7th-9th

Workout of the Day A. Three sets, not for time, of: Alternating Pistols x 12 reps (6 each) Muscle-Ups x 4-8 reps Double-Unders x 50 reps B. Every two minutes, for 20 minutes (10 sets) of: Snatch x 1 rep (Build over the course of the sets to a heavy single.) C. Build to 85% of your 1-RM Back Squat, and then . . . Every minute, on the minute, for 10 minutes Back Squat x 2-3 reps @ 85% of 1-RM REGIONALS COMPETITORS *Click the date of your Regionals below for your program. May 24th-26th May 31st-June 2nd June

Workout of the Day OFF-SEASON A. Four rounds for time of: 315/225 lb. Deadlift x 6 reps Ring Dips x 12/9 reps Rest exactly 3 minutes, and then . . . B. Three rounds for time of: 30″/24″ Box Jump x 10 reps Handstand Push-Ups x 15 reps 32/24 kg Kettlebell Swings x 20 reps Rest exactly 2 minutes, and then . . . C. Two rounds for time of: 25 Hand-Release Push-Ups 50 Double-Unders REGIONALS COMPETITORS *Click the date of your Regionals below for your program. May 17th-19th May 24th-26th May 31st-June 2nd June 7th-9th

Workout of the Day OFF-SEASON A. Take 15-20 minutes to build to a heavy snatch. B. Take 15-20 minutes to build to a heavy Clean & Jerk C. Three sets of: Front Squat x 2 reps Rest as needed REGIONALS COMPETITORS *Click the date of your Regionals below for your program. May 17th-19th May 24th-26th May 31st-June 2nd June 7th-9th

OFF-SEASON AND REGIONALS COMPETITORS Active Recovery Day A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must

Workout of the Day OFF-SEASON A. Two sets, not for time, of: Run 400 Meters @ 70-80% Pull-Ups x 7-10 reps B. For time: Run 1 Mile 60 Pull-Ups Run 1 Mile REGIONALS COMPETITORS *Click the date of your Regionals below for your program. May 17th-19th May 24th-26th May 31st-June 2nd June 7th-9th

Workout of the Day OFF-SEASON A. Three sets, not for time, of: Rope Climbs x 3-4 ascents Strict Handstand Push-Ups x 6-18 reps L-Sit x 30-45 seconds B. Take 15-20 minutes to build to a heavy Split Jerk. C. Five sets for times of: Row 250 Meters 155/105 lb. Shoulder to Overhead x 10 reps Burpees Over the Barbell x 20 reps Rest 3 minutes REGIONALS COMPETITORS *Click the date of your Regionals below for your program. May 17th-19th May 24th-26th May 31st-June 2nd June 7th-9th

Workout of the Day OFF-SEASON A. Three sets, not for time, of: Alternating Pistols x 10 reps (5 each) Muscle-Ups x 4-8 reps Double-Unders x 40-50 reps B. Every two minutes, for 20 minutes (10 sets) of: Snatch x 2 reps (Build over the course of the sets to a heavy double.) C. Back Squat * Set 1. x 4 reps @ 70% * Set 2. x 3 reps @ 80% * Set 3. x 2 reps @ 90% * Set 4. x 1 rep @ 90-95% * Set 5. x Max Reps @ 85% Rest 3-4 minutes between sets

REGIONALS COMPETITORS *Click the date of your Regionals below for your program. May 17th-19th May 24th-26th May 31st-June 2nd June 7th-9th OFF-Season Athletes Recovery Day A. CrossFit Yoga with Heidi at 10:00am OR Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. Nutrition Preparation * Ensure that you have quality foods prepared

Workout of the Day OFF-SEASON A. Three sets for time of: 5 Muscle-Ups 10 Burpee Box Jump-Overs (24″/20″) 15 Chest-to-Bar Pull-Ups Rest 3 minutes B. 15-Minute Capacity Test Complete as many rounds and reps as possible in 15 minutes of: 10 Hand-Release Push-Ups 15 Wall Ball Shots (20/14 lb.) 20 Kettlebell Swings (24/16 kg – overhead swing) REGIONALS COMPETITORS *Click the date of your Regionals below for your program. May 17th-19th May 24th-26th May 31st-June 2nd June 7th-9th