160209 – Competition


Seminars for Athletes: „Mentales Training im CrossFit und Kraftsport

– get your mental game on track for the open 2016 –






Block #3 of #GSPOpenPrep2016

Prescription for the weights you should use in the strength part



DL (3RM)

4×3 @72%



Find a new 1 and 3RM



10min EMOM:

2 deficit HSPU strict


4 Sets max reps strict HSPU (2min rest maximum between sets)




Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars

10 deadlifts (115 / 75 lb.)

5 snatches (115 / 75 lb.)



1-rep-max clean and jerk

6-minute time cap



These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.


Your score for Workout 15.1 will be the total number of repetitions completed.


As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.


The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.


Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.



Cool-down and Mobility:

10min easy Row

3min Couch-Stretch per leg

5min split practice

3×5 Kniestand

Weightlifting: www.langhantelathletik.de

Nutrition: www.pr-your-life.de

Coaching & Programming: www.gregor-schregle-performance.com

1 Kommentar zu „160209 – Competition“

  1. DL @ 221
    Bench Press 1RM @ 200, 3RM @ 187
    Sets HSPU: 10,8,6,6
    WOD15.1: 4rnds DL@121 & Snatch@75

Kommentarfunktion geschlossen.