ICON ATHLETE SAMPLE WEEK [CROSSFIT] a guest Oct 23rd, 2016 2,163 Never a guest2,163Never

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rawdownloadcloneembedreportprint text 5.64 KB ========REGIONALS PROGRAMMING======== ==Day 1== 3 Position Snatch 1-1-1-1-1 -use 65-70% 15 min to work up to a heavy single CrossFit: 15-12-9 OHS (185/125) 9-6-3 Strict Ring Muslce Up CrossFit: 5 Rounds 20 Wall Ball (30/20) 20 Cal Row Notes: WOD 1 goal: Sub 8 min WOD 2 goal: Sub 15 min ==Day 2== CrossFit: 3 Rounds 16 Barbell OH Box Step Up (95/65) 16 Toes To Bar CrossFit: 3 Rounds 10 Power Clean (205/145) 5 Freestanding HSPU 5 Strict HSPU 5 Kipping HSPU 20 Alternating One Arm DB Snatch (70/50) Endurance: Stair/Stadium Sprints 5 sprints unloaded -Rest 1.5 xs work 5 sprints with sandbag (90/70) -Rest 1.5 xs work 5 sprints farmers carry style (53s/35/s) -Rest 1.5 xs work WOD 1 goal: Sub 9 min WOD 2 goal: Sub 16 min Endurance work: try to find a set of stairs that create roughly a :30 sec sprint. ==Day 3== Front Squat For Time: 30 reps at 70% -Rest 5 min 10 min to find a heavy single. Only 3 attempts allowed CrossFit: 30-20-10 Dumbell Ground to Overhead (45's/35's) 40-30-20 GHD Sit Up 50-40-30 Double Under CrossFit: "Icon 6" OTM x 20 min Sled Push 50 meters (90/70) *With the remaining time max rep Burpee Midline: Hollow Rock 3 x :30 sec Back Extension 3 x 20 Notes: WOD 1 goal: sub 20 min WOD 2 goal: just get it done ==Day 4== REST DAY ==Day 5== Clean and Jerk 3 Position Clean 1-1-1-1-1 15 min to work up to a heavy single clean and jerk CrossFit EMOM 21 min Min 1: 10 DB Thruster (65's/45's) Min 2: 50 meter Farmers Carry Min 3: 10 Strict Pull Ups CrossFit: AMRAP 10 min 15 cal Assault bike 15 Power Snatch (75/55) Midline: 5 Sets 100' Zercher Carry Notes: WOD 2 goal: 4 + rounds ==Day 6== Deadlift 10-10 -feel some weight but don't go to failure CrossFit: 21-15-9 Strict Ring Dip Over Under (24/20) Hang Power Clean (135/95) CrossFit: 4 Rounds 20 Cal Ski Erg 2 Legless Rope Climb Endurance: Swim 4 x 200 meters Rest 2 min between efforts Notes: WOD 1 goal: Sub 12 min WOD 2 goal: just get it done ========OPEN PROGRAMMING======== ==Day 1== 3 Position Snatch 1-1-1-1-1 -use 65-70% Snatch 15 min to work up to a heavy single CrossFit: 30-24-18 Double Under 15-12-9 OHS (135/95) 9-6-3 Ring muscle Up Notes: WOD 1 goal: Sub 8 min WOD 2 goal: Sub 15 min ==Day 2== CrossFit: 3 Rounds 16 Barbell Front Rack Box Step Up (95/65) 16 Toes To Bar CrossFit: OTM x 15 min Min 1: 5 Strict HSPU Min 2: 5 Kipping HSPU Min 2: 5 Deficit HSPU (4") Endurance: Stair/Stadium Sprints 5 sprints unloaded -Rest 1.5 xs work 5 sprints with sandbag (90/70) -Rest 1.5 xs work 5 sprints farmers carry style (53s/35/s) -Rest 1.5 xs work Notes: WOD 1 goal: Sub 9 min WOD 2 goal: Sub 16 min Endurance work: try to find a set of stairs that create roughly a :30 sec sprint. ==Day 3== Front Squat For Time: 30 reps at 70% -Rest 5 min 10 min to find a heavy single. Only 3 attempts allowed CrossFit: "Icon 6" OTM x 20 min Sled Push 50 meters (90/70) *With the remaining time max rep Burpee Midline: Hollow Rock 3 x :30 sec Back Extension 3 x 20 Notes: WOD 1 goal: sub 20 min WOD 2 goal: just get it done ==Day 4== Rest Day ==Day 5== Clean and Jerk 3 Position Clean 1-1-1-1-1 15 min to work up to a heavy single clean and jerk CrossFit EMOM 21 min Min 1: 10 DB Thruster (45's/35's) Min 2: 50 meter Farmers Carry Min 3: 10 Strict Pull Ups Midline: 5 Sets 100' Zercher Carry Notes: WOD 2 goal: 4 + rounds ==Day 6== Deadlift 10-10 -feel some weight but don't go to failure CrossFit: 21-15-9 Strict Ring Dip Over Under (24/20) Hang Power Clean (135/95) Endurance: Assault Bike OTM x15 min 15/12 Calories Notes: WOD 1 goal: Sub 12 min WOD 2 goal: just get it done ========STRENGTH PROGRAMMING======== ==Day 1== 3 Position Snatch 1-1-1-1-1 -use 65-70% Snatch 15 min to work up to a heavy single Snatch Grip Push Press 2 x 10 CrossFit: 30-24-18 Double Under 9-6-3 OHS (185/135) 9-6-3 Ring muscle Up Notes: WOD 1 goal: Sub 8 min WOD 2 goal: Sub 15 min ==Day 2== CrossFit: 3 Rounds 12 Barbell Front Rack Box Step Up (135/95) 16 Toes To Bar CrossFit: OTM x 15 min Min 1: 5 Press (155/105) Min 2: 5 Kipping HSPU Min 2: 5 Deficit HSPU (4") Endurance: Stair/Stadium Sprints 5 sprints unloaded -Rest 1.5 xs work 5 sprints with sandbag (90/70) -Rest 1.5 xs work 5 sprints farmers carry style (53s/35/s) -Rest 1.5 xs work Notes: WOD 1 goal: Sub 9 min WOD 2 goal: Sub 16 min Endurance work: try to find a set of stairs that create roughly a :30 sec sprint. ==Day 3== Front Squat For Time: 30 reps at 70% -Rest 5 min 10 min to find a heavy single. Only 3 attempts allowed CrossFit: "Icon 6" OTM x 20 min Sled Push 50 meters (90/70) *With the remaining time max rep Burpee Midline: Hollow Rock 3 x :30 sec Back Extension 3 x 20 Notes: WOD 1 goal: sub 20 min WOD 2 goal: just get it done ==Day 4== Rest Day ==Day 5== Clean and Jerk 3 Position Clean 1-1-1-1-1 15 min to work up to a heavy single clean and jerk Close Grip Bench 2 x 10 Tricep Push Down 1 x 20 CrossFit EMOM 21 min Min 1: 10 DB Thruster (65's/45's) Min 2: 50 meter Farmers Carry Min 3: 10 Strict Pull Ups Midline: 5 Sets 100' Zercher Carry Notes: WOD 2 goal: 4 + rounds ==Day 6== Deadlift 10-10 -feel some weight but don't go to failure Reverse Hyper 1 x 20 Yoke Carry -work up to a heavy 50' carry CrossFit: 15-12-9 Notes: WOD 1 goal: Sub 12 min WOD 2 goal: just get it done

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========REGIONALS PROGRAMMING======== ==Day 1== 3 Position Snatch 1-1-1-1-1 -use 65-70% 15 min to work up to a heavy single CrossFit: 15-12-9 OHS (185/125) 9-6-3 Strict Ring Muslce Up CrossFit: 5 Rounds 20 Wall Ball (30/20) 20 Cal Row Notes: WOD 1 goal: Sub 8 min WOD 2 goal: Sub 15 min ==Day 2== CrossFit: 3 Rounds 16 Barbell OH Box Step Up (95/65) 16 Toes To Bar CrossFit: 3 Rounds 10 Power Clean (205/145) 5 Freestanding HSPU 5 Strict HSPU 5 Kipping HSPU 20 Alternating One Arm DB Snatch (70/50) Endurance: Stair/Stadium Sprints 5 sprints unloaded -Rest 1.5 xs work 5 sprints with sandbag (90/70) -Rest 1.5 xs work 5 sprints farmers carry style (53s/35/s) -Rest 1.5 xs work WOD 1 goal: Sub 9 min WOD 2 goal: Sub 16 min Endurance work: try to find a set of stairs that create roughly a :30 sec sprint. ==Day 3== Front Squat For Time: 30 reps at 70% -Rest 5 min 10 min to find a heavy single. Only 3 attempts allowed CrossFit: 30-20-10 Dumbell Ground to Overhead (45's/35's) 40-30-20 GHD Sit Up 50-40-30 Double Under CrossFit: "Icon 6" OTM x 20 min Sled Push 50 meters (90/70) *With the remaining time max rep Burpee Midline: Hollow Rock 3 x :30 sec Back Extension 3 x 20 Notes: WOD 1 goal: sub 20 min WOD 2 goal: just get it done ==Day 4== REST DAY ==Day 5== Clean and Jerk 3 Position Clean 1-1-1-1-1 15 min to work up to a heavy single clean and jerk CrossFit EMOM 21 min Min 1: 10 DB Thruster (65's/45's) Min 2: 50 meter Farmers Carry Min 3: 10 Strict Pull Ups CrossFit: AMRAP 10 min 15 cal Assault bike 15 Power Snatch (75/55) Midline: 5 Sets 100' Zercher Carry Notes: WOD 2 goal: 4 + rounds ==Day 6== Deadlift 10-10 -feel some weight but don't go to failure CrossFit: 21-15-9 Strict Ring Dip Over Under (24/20) Hang Power Clean (135/95) CrossFit: 4 Rounds 20 Cal Ski Erg 2 Legless Rope Climb Endurance: Swim 4 x 200 meters Rest 2 min between efforts Notes: WOD 1 goal: Sub 12 min WOD 2 goal: just get it done ========OPEN PROGRAMMING======== ==Day 1== 3 Position Snatch 1-1-1-1-1 -use 65-70% Snatch 15 min to work up to a heavy single CrossFit: 30-24-18 Double Under 15-12-9 OHS (135/95) 9-6-3 Ring muscle Up Notes: WOD 1 goal: Sub 8 min WOD 2 goal: Sub 15 min ==Day 2== CrossFit: 3 Rounds 16 Barbell Front Rack Box Step Up (95/65) 16 Toes To Bar CrossFit: OTM x 15 min Min 1: 5 Strict HSPU Min 2: 5 Kipping HSPU Min 2: 5 Deficit HSPU (4") Endurance: Stair/Stadium Sprints 5 sprints unloaded -Rest 1.5 xs work 5 sprints with sandbag (90/70) -Rest 1.5 xs work 5 sprints farmers carry style (53s/35/s) -Rest 1.5 xs work Notes: WOD 1 goal: Sub 9 min WOD 2 goal: Sub 16 min Endurance work: try to find a set of stairs that create roughly a :30 sec sprint. ==Day 3== Front Squat For Time: 30 reps at 70% -Rest 5 min 10 min to find a heavy single. Only 3 attempts allowed CrossFit: "Icon 6" OTM x 20 min Sled Push 50 meters (90/70) *With the remaining time max rep Burpee Midline: Hollow Rock 3 x :30 sec Back Extension 3 x 20 Notes: WOD 1 goal: sub 20 min WOD 2 goal: just get it done ==Day 4== Rest Day ==Day 5== Clean and Jerk 3 Position Clean 1-1-1-1-1 15 min to work up to a heavy single clean and jerk CrossFit EMOM 21 min Min 1: 10 DB Thruster (45's/35's) Min 2: 50 meter Farmers Carry Min 3: 10 Strict Pull Ups Midline: 5 Sets 100' Zercher Carry Notes: WOD 2 goal: 4 + rounds ==Day 6== Deadlift 10-10 -feel some weight but don't go to failure CrossFit: 21-15-9 Strict Ring Dip Over Under (24/20) Hang Power Clean (135/95) Endurance: Assault Bike OTM x15 min 15/12 Calories Notes: WOD 1 goal: Sub 12 min WOD 2 goal: just get it done ========STRENGTH PROGRAMMING======== ==Day 1== 3 Position Snatch 1-1-1-1-1 -use 65-70% Snatch 15 min to work up to a heavy single Snatch Grip Push Press 2 x 10 CrossFit: 30-24-18 Double Under 9-6-3 OHS (185/135) 9-6-3 Ring muscle Up Notes: WOD 1 goal: Sub 8 min WOD 2 goal: Sub 15 min ==Day 2== CrossFit: 3 Rounds 12 Barbell Front Rack Box Step Up (135/95) 16 Toes To Bar CrossFit: OTM x 15 min Min 1: 5 Press (155/105) Min 2: 5 Kipping HSPU Min 2: 5 Deficit HSPU (4") Endurance: Stair/Stadium Sprints 5 sprints unloaded -Rest 1.5 xs work 5 sprints with sandbag (90/70) -Rest 1.5 xs work 5 sprints farmers carry style (53s/35/s) -Rest 1.5 xs work Notes: WOD 1 goal: Sub 9 min WOD 2 goal: Sub 16 min Endurance work: try to find a set of stairs that create roughly a :30 sec sprint. ==Day 3== Front Squat For Time: 30 reps at 70% -Rest 5 min 10 min to find a heavy single. Only 3 attempts allowed CrossFit: "Icon 6" OTM x 20 min Sled Push 50 meters (90/70) *With the remaining time max rep Burpee Midline: Hollow Rock 3 x :30 sec Back Extension 3 x 20 Notes: WOD 1 goal: sub 20 min WOD 2 goal: just get it done ==Day 4== Rest Day ==Day 5== Clean and Jerk 3 Position Clean 1-1-1-1-1 15 min to work up to a heavy single clean and jerk Close Grip Bench 2 x 10 Tricep Push Down 1 x 20 CrossFit EMOM 21 min Min 1: 10 DB Thruster (65's/45's) Min 2: 50 meter Farmers Carry Min 3: 10 Strict Pull Ups Midline: 5 Sets 100' Zercher Carry Notes: WOD 2 goal: 4 + rounds ==Day 6== Deadlift 10-10 -feel some weight but don't go to failure Reverse Hyper 1 x 20 Yoke Carry -work up to a heavy 50' carry CrossFit: 15-12-9 Notes: WOD 1 goal: Sub 12 min WOD 2 goal: just get it done