Training for the week beginning Monday May 21st

The CrossFit Regionals events are on in multiple locations all over the World at the moment. A few of the workouts will be programmed at CrossFit Mallow over the coming weeks. Scale the workouts as required and have fun!

The Regionals workouts this year are mostly high volume long duration met cons, they are like a throw back to the crossfit.com wods that nobody does anymore!

 

Training for the week ahead:

Monday:

Strength:

Clean & Jerk 4x7 reps

 

Conditioning:

‘Partner Workout’

Workout 1: (Siege Of Ennis Workout 1)

Athlete A: 3 min time cap: Cal Bike/Row 20/15 then amrap wall balls

Athlete B: 3 min time cap: 200m Run then amrap burpee box jump overs

Workout 2:

‘Partner Chipper’ (12 min time cap)

50 Toes To Bar

40 Pull Ups

30 Power Snatch 50/30kg

20 Push Ups/HSPU

10 Thrusters 50/30kg

 

 

 

 

 

Tuesday:

Strength:

Back Squat 4x7 reps

Accessory:

Overhead Walking Lunges 3x 20 steps

Calf Raises 3x15reps

 

Conditioning:

Interval Training:

3 Rounds of:

1 min on/off

Dumbell Snatch 25/17.5kg

Burpee Pull Ups

Cal Bike/Row

 

 

Wednesday:

Strength:

Bench Press 4x7 reps

Accessory:

Strict Chin Ups 3x12

Dips 3x12

Conditioning:

Regionals Event 4:

For time:
2 rounds of:

10 snatches, 175 / 125 lb.
12 burpees
Then, 2 rounds of:
10 snatches, 115 / 75 lb.
12 burpees

 

Thursday:

Thrusters 4x7 reps

Accessory:

Broad Jumps 3x6

Ring Rows 3x12

Conditioning:

21/15/9

Overhead Squats

Toes To Bar

Burpees Over The Bar

 

Friday:

Deadlift 4x7 reps

 

Conditioning:

Regionals Event 6:

For time:
50 handstand push-ups
50 toes-to-bars
50-cal. Assault Bike/Row
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

M 70-lb. dumbbells, 24-in. box, 17-min. time cap
F 50-lb. dumbbells, 20-in. box, 22-min. time cap

 

Saturday:

Regionals Event 1:

‘Triple 3’

3km Row

300 Double Unders/Skips

3 Mile Run

 

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