ICON ATHLETE SAMPLE WEEK [CROSSFIT]

========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