M1 – REGIONAL-SEASON – 2 of 4

Max CrossFit Games Leave a Comment

AM
Track Workout
2x800m at a good pace
3x400m at a good pace

MID-DAY
Clean & Jerk 2/35% 1/50% 1/62.5% 1/72.5% 1/80% 1/75% 1/80% 1/75% 1/80%
Snatch 3/35% 2/50% 1/62.5% 1/72.5% 1/80% 1/85% 1/80% 1/85% 1/80% 1/85%
Heaving Snatch Balance 1-1-1-*1
Back Squat Supports 3-3-3-3-*3

Four rounds for time of:
15 foot Rope climb, 2 ascents
100 foot Sprint
15 Handstand Push Ups
100 foot Sprint

Time cap: 15 minutes

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MaxM1 – REGIONAL-SEASON – 2 of 4

M2 – Weightlifting – 10 of 16

Max Olympic Weightlifting Leave a Comment

Am or pm.
1. Snatch 3×1 / 90% or more , 3×1-2 / 85% or 5×1-2 / 90%
2. Clean & Jerk 3×1 / 90% , 3×2 / 85% or 5×1 / 90%
3. Front Squat 3×1-2 / 90%, 3×3-4 / 85% or 5×1-2 / 90%
4. Drop Snatch 5×2-3 / 85%
5. Snatch Deadlift 5×3 / 85% or 3×2 / 90%
6. Clean pull 5×3 / 100%
7. Hyper Extension 5×10

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MaxM2 – Weightlifting – 10 of 16

M3 – Powerlifting – 4 of 4

Max Power Lifting Leave a Comment

Strength (30mins.)
Press
Week 4 5/45% 5/55% 5/65%

Pendlay Bent Over Row
Week 4 5/45% 5/55% 5/65%

Gymnastics (10-15mins.)
3 Rounds
15yrd Hand Stand Walk
Hanging L-Hold 30sec

Hand Stand Push Up 3-6-9-6-3
Wide Grip Pull Up 3-6-9-6-3
Ring Pull Up 4-8-12-8-4
Ring Push ups (Fit Up) 4-8-12-4
Butterfly Pull Ups 5-10-15-10-5
Dips 4-8-12-8-4
Ring Bubaca’s & Skin the cat 4×5+5

100 Double Unders
Speed, Agility, and Quickness (15-20 mins.)
Star Drill (Sprint, Back Peddle, Shuffle)
Bag Weave
Med Ball Lateral Shuffle/Pass to Sprint
Med Ball Wall Scoop Toss
Four-Point Pop-Up to Ball Catch

Cool Down (10-15mins.)
Static Stretching

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MaxM3 – Powerlifting – 4 of 4

M2 – Weightlifting – 10 of 16

Max Olympic Weightlifting Leave a Comment

WO #1 (5:00am)
Chinese Warm Up 3min
Jerk Dowel Warm Up 2min
Jerk Technical Warm Up 5min
1x10ea
Rotation+GM+BS+Rack PP+HMC+RDL
1x5ea
Press+PP+PJ+NG OHS+Jerk
1x3ea
Rack Press+RPP+PJ+NG OHS+RJ
1x1ea
3 Pos Push Jerk Land (1/4, 1/2, & Full Squat)
Jerk Balance+Jerk Recovery+Jerk

Technical Work
Power Clean + Push Press 3+3/35% 3+3/45% 3+3/50% 3+3/55% 3+3/65%
Muscle Clean 3/35% 3/45% 3/50% 3/55% 3/65%
Jerk Balance 3×3/35% 3×2/45% 3×1/55%
Speed, Speed, Speed!!!

WO #2 (11:00am)
1. Muscle Snatch /Straps 5×2-3 / 85%, or 5×2-3 / 80%
2. Jerk Recovery (power style) 5×3 / 100%+10kg
3. Rowing 5×3 / 85%
4. Bench Press 5×3 / 85%
5. Dumbbell Press 5×5-10
6. Good Morning 5×5
7. Core work

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MaxM2 – Weightlifting – 10 of 16

M3 – Powerlifting – 4 of 4

Max Power Lifting Leave a Comment

Olympic Lift Training (30mins.)
Week 4 PC 5×2/75% & PS 5×1/75%

Strength (30mins.)
Deadlift Week 4 5/45% 5/55% 5/65%

Resistance Training (10-15mins.)
Good Morning 5×12
Hanging Leg Raise 5×15

Resistance Training (15-20mins.)
Kettlebells
KB Swing 30
KB Woodchops 30
1 Arm KB Snatch+OH Squat+Zotes Press 3x5ea.
1 Arm KB Clean+Front Squat+Press+Split Jerk 3x5ea.

Core Training (3×15 wk 1. 3×10 wk 2 x8 wk3) (10-15min)
Turkish Get Up 3x5ea.
KB Windmill+Curl+Press 3x10ea.
Full GHD Sit Ups 3×15
GHD Extensions 3×15

Cool Down (10-15mins.)
Static Stretching

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MaxM3 – Powerlifting – 4 of 4

M1 – REGIONAL-SEASON – 2 of 4

Max CrossFit Games Leave a Comment

Conditioning
Swim 20min

AM
In Teams of 3 – (FFF or MMM)
In 20min:
A) 6x
Front Rack Split Squat -light- 10ea
Box Jumps for height – 5ea

In 15min:
B) 6x
1 Arm Kettlebell Press -light- 10ea
AMAP 2xStrict Chin Up 2xChest to Bar 2xPull Ups

**100 Burppees if miss**

PM
In 15min:
C) 5x
Snatch Press -MTR- 3 (35-85% of best snatch)
Clean Pull 3/60-100% of CJ

**100 Burppees if miss**

In Teams of 6 – (FM/FM/FM)
For time:
30 Sync Burpees
25 Sync Box jump (30 / 24 inch)
20 Sync One-arm dumbbell snatches, alternating (70/50 lbs)
15ea Shoulder to overhead with axle (160 / 100 lbs) while partner holds axle in front rack
10ea Squat cleans (225 / 135 lbs) while partner holds axle at top of deadlift
Time cap: 20 minutes

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MaxM1 – REGIONAL-SEASON – 2 of 4

M2 – Weightlifting – 10 of 16

Max Olympic Weightlifting Leave a Comment

WO #1 (5:00am)
Chinese Warm Up 3min
Snacth Dowel Warm Up 2min
Snatch Technical Warm Up 5min
1x10ea
Sn Dead+HMS+Sn Press+OHS+Sotts Press
1x5ea
MS+HPS+Pressing Snatch Balance+Sn Land+Sn Drop
1x3ea
PS+HS+HSB+SB+Sotts Press
1x1ea
3 Pos Sn Land (Power Sn +Sn to Parellel+Snatch
3 Pos Sn Pull (Hang Sn+Hang Sn @ the Knee+Sn)

Technical Work
Snatch Push Press 3/35% 3/45% 3/50% 3/55% 3/65%
Muscle Snatch 3×3/35% 3×2/45% 3×1/55%
Block High Snatch 3/35% 3/45% 3/50% 3/55% 3/65%

WO #2 (11:00am)
1. Squat 3 x1-2 / 90% or more, 3×5 / 85%
2. Jerk dip 5×3 /100%+20kg
3. Rowing 5×5 / 85%

WO #3 (4pm)
4. Snatch /Hang/Straps 5×1-2 / 90%, or 3×1 / 90%, 5×2 /85 %
5. Power Clean + Push Jerk 3×1 / 90%, 3×2 / 85%
6. Clean Pull 5×3 / 100%
7. Triceps 5×10

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MaxM2 – Weightlifting – 10 of 16

M1 – REGIONAL-SEASON – 2 of 4

Max CrossFit Games Leave a Comment

Conditioning
Bike Ride 40-60min @ 60-70% of THR

AM
In 15min:
Segment Clean + Front Squat + Jerk -MTR- 8x/2+2+1
*two cleans then two fsq’s then a jerk at the end x8 sets
(segment= pause at knee)

**5 Burppees if miss**

3min Transition

Team of 6 – (MF/MF/MF)
21-15-9 reps for time of:
Wall balls (20/14 lbs to a 10’ target)
Pull Ups
Time cap: 15 minutes

PM
Front Squat + Jerk -MTR- 5×3+1/

Deficit Snatch Pull w/pause in shrug 3×3/100% of Sn.

In Teams of 6 – (MMMFFF)
For time:
30 One-legged squats, alternating
30 Calorie Row
30 Toes to Bar
30 foot Walking lunge with axle in front rack (160 / 100 lbs)
Time cap: 30 minutes

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MaxM1 – REGIONAL-SEASON – 2 of 4

M2 – Weightlifting – 10 of 16

Max Olympic Weightlifting Leave a Comment

WO #1 (5:00am)
Chinese Warm Up 3min
Clean Dowel Warm Up 2min
Clean Technical Warm Up 5min
1x10ea
Dead+RDL+BOR+HMC+FS+Press
1x5ea
MC+HPC+DFS+Push Press+NG OHS
1x3ea
PC+HC+HDC+PJ+FS Sotts Press
1x1ea
3 Pos Clean Land (PC +Clean to Parellel+Clean)
3 Pos Clean Pull (HC+HC @ the Knee+Clean)

Technical Work
Hang Below the Knee Clean Low Pull 3/35% 3/45% 3/50% 3/55% 3/65%
Block Below the Knee Clean 3/35% 3/45% 3/50% 3/55% 3/65%
Block High Hang Power Clean 3×3/35% 3×2/45% 3×1/55%
Speed, Speed, Speed!!!

WO #2 (11:00am)
1. Power Clean 5×2-3 /85%
2. Push Press / Rack 5×2-3 / 85%
3. Muscle Snatch /Straps 5×2-3 / 85%
4. Deadlift 5×3 / 100%
6. Pull Ups 4-5×10
5. Core work

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MaxM2 – Weightlifting – 10 of 16

M3 – Powerlifting – 4 of 4

Max Power Lifting Leave a Comment

Strength (30-45mins.)
Bench Press
Week 4 5/45% 5/55% 5/65%

Bent Over Row
Week 4 5/45% 5/55% 5/65%

Resistance Training (10-15mins.)
Dumbbell Chest Press 5×15
Dumbbell Row 5×10

Gymnastics (10-15mins.)
Muscle Ups 1-2-3-4-5-4-3-2-1
Ring Pull Up w/ 1 Foot Out & 1 On Box 2ea-4ea-6ea-4ea-2ea
Strict Ring Pull Ups 3-6-9-6-3
Chest to Bar Kipping Pull Ups 4-8-12-8-4
Ring Push Up w/ 1 Foot Out & 1 On Box 2ea-4ea-6ea-4ea-2ea
Hand Stand Push Ups 3-6-9-6-3
Gamer Push Ups 5-10-15-10-5
Ring Bubaca’s + Skin the cat 4×5+5
3 Rounds
L-Hold 30sec
Hand Stand on Rings 15sec

Cool Down (10-15mins.)
-Static Stretching

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MaxM3 – Powerlifting – 4 of 4

M1 – REGIONAL-SEASON – 2 of 4

Max CrossFit Games Leave a Comment

Conditioning
ROW 2min
Find & Set Drag Factore to 18 = Damp around 5-51/2

5x500m@1:39/500m + 2min Rest
Recored S/M avreage

AM
In 15min:
Hang Power Snatch + Overhead Squat w/ 3sec pause in the hole 5-7×3+1

**5 Team Burppees if miss**

3min Transition

In Teams of 3 – (FFF or MMM)
Complete as many total reps in 10 minutes of:
Burpee + Deadlift (315 / 205 lbs)
Time cap: 10 minutes
Minimum work requirement: 5 reps per athlete.

PM
In 15min:
Hang Power Snatch + Overhead Squat w/ 3sec pause in the hole 5-7×3+1
**15 Burppees if miss**

Clean to Jerks- (one movement) 5×1

Teams of 3 – (MMM/FFF)
In 7min
Snatch complex
8 Minute ladder of:
3 T&G Snatches

Men’s starting weights (pounds): 135, 185, 205, 225
Women’s starting weights (pounds): 85, 125, 145, 165
Time cap: 7 minutes

3min Transition

2min Max Distance Handstand Walk
*-5m every drop

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MaxM1 – REGIONAL-SEASON – 2 of 4

M2 – Weightlifting – 10 of 16

Max Olympic Weightlifting Leave a Comment

WO #1 (5:00am)
Chinese Warm Up 3min
Snacth Dowel Warm Up 2min
Snatch Technical Warm Up 5min
1x10ea
Sn Dead+HMS+Sn Press+OHS+Sotts Press
1x5ea
MS+HPS+Pressing Snatch Balance+Sn Land+Sn Drop
1x3ea
PS+HS+HSB+SB+Sotts Press
1x1ea
3 Pos Sn Land (Power Sn +Sn to Parellel+Snatch
3 Pos Sn Pull (Hang Sn+Hang Sn @ the Knee+Sn)

Technical Work
Hang Below the Knee Snatch High Pull 3/35% 3/45% 3/50% 3/55% 3/65%
Block Below the Knee Snatch 3/35% 3/45% 3/50% 3/55% 3/65%
Block High Hang Power Snatch 3×3/35% 3×2/45% 3×1/55%
Speed, Speed, Speed!!!

WO #2 (11:00am)
1. Snatch Pull from box 5×3/100%
2. Front Squat 3×1-2 / 90%, 3×3-4 85%

WO #3 (4pm)
3. Snatch 3×1/ 90% or more, 3×2 / 85%
4. Power Clean+Jerk 3×1 / 90%, 3×2 / 85%
5. Snatch Deadlift 5×3 / 100%
6. Triceps 5×10 or Rowing 6×5

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MaxM2 – Weightlifting – 10 of 16

M3 – Powerlifting – 4 of 4

Max Power Lifting Leave a Comment

Strength (30mins.)
Back Squat
Week 4 5/45% 5/55% 5/65%

Resistance Training (10-15mins.)
Leg Press 5×15
Leg Curl 5×10

Plyometric Training (10mins.)
100 Double Under
Pogo 3×10
Med Ball Over-Under 3×5
Rocket Jumps 3×4
Split Jumps 3×4
Prancing 2×4
Galloping 3×10
Fast Skipping 3×10
Ankle Flip 3×6
Single-Leg Stair Bound 3×6
Lateral Bound (SB) 3×6
Alternate Leg Stair Bound 3×6

Cool Down (10-15mins.)
-Static Stretching

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MaxM3 – Powerlifting – 4 of 4

M1 – REGIONAL-SEASON – 2 of 4

Max CrossFit Games Leave a Comment

Conditioning
Run
1x800m at a good pace
2x400m at a good pace

AM
In Teams of 3 – (FFF or MMM)
In 20min:
A)
Front Squat -MTR- 3-3-3-3-3
Up+Over+Quick Bond 2+2+5

in 15min:
B)
Rack Push Press -MTR- 3-3-3-3-3
AMAP 2xStrict Dips 2xDips 2xPush Ups

**25 Solo Burppees if miss**

PM
In 20min:
Hang Snatch (Below Knee) 6×3/75% on the min
for speed & consistency (STAY LIGHT DONT GO UP)

Hang Snatch (Below Knee) 1/80% 1/85% 1/80% 1/85%

In 10min:
Snatch RDL 5-5-5-5-5 (50-80% of best snatch)

In Teams of 6 – (FMFMFM)
For time:
100 Unbroken Double-unders
50 Chest to Bar Pull Ups
30 Thruster with axle bar 135/95#

Time cap: 25 minutes

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MaxM1 – REGIONAL-SEASON – 2 of 4

M1 – REGIONAL-SEASON – 1 of 4

Max CrossFit Games Leave a Comment

Snatch 3/35% 2/50% 1/62.5% 1/72.5% 1/80% 1/85% 1/90% 1/85% 1/90% 1/85% 1/90%
Clean & Jerk 2/35% 1/50% 1/62.5% 1/72.5% 1/80% 1/85% 1/90% 1/85% 1/90%
Snatch Balance 1-1-1-*1
Front Squat Supports 3-3-3-3-*3

Core
Gymnastic Work
Upper & Lower Body Conditioning

For time:
64 Handstand Push Ups
8 Front Squats, 255 / 165 lb.
Time cap: 8 minutes

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MaxM1 – REGIONAL-SEASON – 1 of 4

M2 – Weightlifting – 9 of 16

Max Olympic Weightlifting Leave a Comment

WO #1 (11:00am)
Chinese Warm Up 7min
Technical Work
Snatch Tecnique
1x10ea
4 Pos Step Snatch Pull
1x3ea
3 Pos Sn Land (Power Sn +Sn to Parellel+Snatch
3 Pos Sn Pull (Hang Sn+Hang Sn @ the Knee+Sn)

Clean Tecnique
1x10ea
4 Pos Step Clean Pull
1x3ea
3 Pos Clean Land (PC +Clean to Parellel+Clean)
3 Pos Clean Pull (HC+HC @ the Knee+Clean)

Jerk Tecnique
2x10ea
Dip to Stop
2x8ea
Dip to Change of Direction
2x6ea
Bottom of dip to Full Jerk

Olympic Lifts
Push Jerk to Squat -MTR- 3-2-1-1-1
K-Bell Jerk 5-4-3-2-1ea

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MaxM2 – Weightlifting – 9 of 16

M3 – Powerlifting – 3 of 4

Max Power Lifting Leave a Comment

Strength (30mins.)
Press
Week 3 5/75% 3/85% 1+/95%

Pendlay Bent Over Row
Week 3 5/75% 3/85% 1+/95%

Gymnastics (10-15mins.)
3 Rounds
15yrd Hand Stand Walk
Hanging L-Hold 30sec

Hand Stand Push Up 3-6-9-6-3
Wide Grip Pull Up 3-6-9-6-3
Ring Pull Up 4-8-12-8-4
Ring Push ups (Fit Up) 4-8-12-4
Butterfly Pull Ups 5-10-15-10-5
Dips 4-8-12-8-4
Ring Bubaca’s & Skin the cat 4×5+5

100 Double Unders
Speed, Agility, and Quickness (15-20 mins.)
Star Drill (Sprint, Back Peddle, Shuffle)
Bag Weave
Med Ball Lateral Shuffle/Pass to Sprint
Med Ball Wall Scoop Toss
Four-Point Pop-Up to Ball Catch

Cool Down (10-15mins.)
Static Stretching

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MaxM3 – Powerlifting – 3 of 4

M1 – REGIONAL-SEASON – 1 of 4

Max CrossFit Games Leave a Comment

AM
In 20min:
A) 6x
Lateral Squat -light- 10ea
Forwared Lateral Hops- 5ea

B) 6x
1 Arm Dumbbell Press -light- 10ea
AMAP 2xStrict Muscle-Up 2xMuscle-Up 2xRing to Hips

**100 Burppees if miss**

10 rounds for time of:
1 legless 14-foot rope ascent
10 box jump overs, 24 / 18 in.

Time cap: 16 minutes

PM
In 20min:
Power Clean 3/35% 2/50% 1/60% 1/70% 1/80% 1xAMRAP@80% of 1 RM Clean.

In 20min:
Push Jerk 3/35% 2/50% 1/60% 1/70% 1/80% 1xAMRAP@80% of 1 RM Jerk

In 10min:
Clean Low Pull to Hang High Clean Pull 2×1+1/60% 2×1+1/70%

For time:
50-calorie row
50 overhead squat, 95 / 65 lb.
500 meter sprint
50 One-legged squats, alternating
50 burpees
50 One-legged squats, alternating
500 meter sprint
50 overhead squat, 95 / 65 lb.
50-calorie row

Time cap: 25 minutes

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MaxM1 – REGIONAL-SEASON – 1 of 4

M2 – Weightlifting – 9 of 16

Max Olympic Weightlifting Leave a Comment

WO #1 (5:00am)
Chinese Warm Up 3min
Jerk Dowel Warm Up 2min
Jerk Technical Warm Up 5min
1x10ea
Rotation+GM+BS+Rack PP+HMC+RDL
1x5ea
Press+PP+PJ+NG OHS+Jerk
1x3ea
Rack Press+RPP+PJ+NG OHS+RJ
1x1ea
3 Pos Push Jerk Land (1/4, 1/2, & Full Squat)
Jerk Balance+Jerk Recovery+Jerk

Technical Work
Power Clean + Push Press 3+3/35% 3+3/45% 3+3/50% 3+3/55% 3+3/65%
Muscle Clean 3/35% 3/45% 3/50% 3/55% 3/65%
Jerk Balance 3×3/35% 3×2/45% 3×1/55%
Speed, Speed, Speed!!!

WO #2 (11:00am)
Olympic Lifts
1. No Hands & No Feet Power Snatch -MTR- 3-3-2-2-1-1-1-1-1-*1
2. No Hands & No Feet Power Clean -MTR- 3-3-2-2-1-1-1-1-1-*1
3. Rack Block Jerk 1-1-1-1-1

WO #3 (4pm
Squat/Pull
4. Rack Press -MTR- 2-2-2-2-2
4. Front Squat 1-1-1-1-1
5. Supine Ring Rows 4-5×10
6. Core work

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MaxM2 – Weightlifting – 9 of 16

M3 – Powerlifting – 3 of 4

Max Power Lifting Leave a Comment

Olympic Lift Training (30mins.)
Week 2 PC 5×2/85% & PS 5×1/85%

Strength (30mins.)
Deadlift
Week 3 5/75% 3/85% 1+/95%

Resistance Training (10-15mins.)
Good Morning 5×12
Hanging Leg Raise 5×15

Resistance Training (15-20mins.)
Kettlebells
KB Swing 30
KB Woodchops 30
1 Arm KB Snatch+OH Squat+Zotes Press 3x5ea.
1 Arm KB Clean+Front Squat+Press+Split Jerk 3x5ea.

Core Training (3×15 wk 1. 3×10 wk 2 x8 wk3) (10-15min)
Turkish Get Up 3x5ea.
KB Windmill+Curl+Press 3x10ea.
Full GHD Sit Ups 3×15
GHD Extensions 3×15

Cool Down (10-15mins.)
Static Stretching

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MaxM3 – Powerlifting – 3 of 4

M1 – REGIONAL-SEASON – 1 of 4

Max CrossFit Games Leave a Comment

AM
In 15min:
Power Clean + Front Squat + Push Jerk -MTR- 5-7×1+1+1/

**5 Burppees if miss**

21-15-9-6-3 reps for time of:
Strict Ring Dips
Deadlifts, 180 / 120 lb.
Pull-Ups

PM
In 20min:
Warm up for Opener Hang Clean to Thruster

In 6min Every 2min take a:
Hang Clean to Thruster (No rebend) 3×1

2 minutes to transition

In 3min
Handstand Hold 1xALAP
**If you drop with in 15sec you can reset.**

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MaxM1 – REGIONAL-SEASON – 1 of 4