Monday July 21, 2014

Okay... so I'm done with the more strength and hypertrophy bodybuilding centered WODs and want to focus on work capacity and building that broad base for the 2015 Crossfit Season. Well for me, that would be the Open. My goal, just like this year, is to place better than I did the year before in my age bracket as a percentile of those participating. I've decided to follow Ben Bergeron's http://competitorstraining.com/ Blog pretty closely. So here we go. This is the 2015 Regional and Open Athlete's Program for today.

2015 REGIONAL & OPEN ATHLETES
1. “Helen”
3 RFT:
400m Run
21 KBS, 1.5 pood/1 pood
12 Pull ups

2. Squats
5×7 Back Squats Across

3. Bench Press
2RM

4. 5 RFT:
12 Bench Press, bodyweight/70% of bodyweight
10 Strict C2B Pull ups

Be sure to do today’s programming in order. “Helen” is your top priority today. Give the benchmark everything you have and then take your time with the rest of the day. If you’d prefer to do a double session today, with the barbell stuff separate, that’s cool.