TENNIL REED

Training For Madison

2017 Reebok CrossFit Games
Tennil Reed is a product of >me put into fitness. The training plan below was created by Tennil’s coach, Mike Lee. Mike’s program
specifically addresses Tennil’s strengths and weaknesses throughout the 6 weeks leading up to the 2017 Crossfit Games.

In the lead up to the Games, there are several factors considered that influence the pace and volume of Tennil’s training and recovery.

• Physical Health - Waking up with muscle soreness is a norm for any

CrossFit athlete, but high levels of fa>gue or sharp pains are warning
signs of a possible impending injury to come. In those moments,
Tennil’s close rela>onship with her coach allows her to voice the
concerns, and structure her training around these problem areas and
program addi>onal ac>ve rest days.

• Life Events - While most compe>>ve athletes train full->me, life s>ll
happens. For Tennil, right aNer winning the South Regionals, she had
to make a choice whether to jump right back into training, or spend a
week abroad on her honeymoon. The choice was not easy. Thoughts
of missing crucial training days, possibly leading to a lack of
preparedness for the Games plagued her. In the end, she went on her
honeymoon and moved and exercised in some capacity every day.
Once back, the 6 weeks of training kicked off with a baSery of tests
to measure aerobic capacity and recovery, ensuring the rest of the
programming was designed with the condi>oning she currently had in
mind.

• Mental Health - Ac>ve rest days are designed to allow an athlete to

move around, flushing out lac>c acid build-up in the muscles while
also allowing the athlete a mental break. At least once a week, Mike
programmed these days, and while Tennil might have wanted to do
more, the pace and volume set by Mike allowed her to come out of
the 6 weeks feeling fresh and ready for anything the Games would
throw at her.

While this training plan is a solid example of what a Games level athlete does to prepare for compe>>on, it is also specifically
designed for Tennil and the factors surrounding her training.

At OPEX, we believe every athlete op>mally succeeds when they have a one to one coach-client rela>onship. Athletes and clients
benefit the most from an individually designed training plan of their own. If you’d like to explore what individually designed
programming can look like for you, click below to speak with one of our expert coaching staff. We are looking forward to it!
WEEK 1      
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

AM A) Split Jerk: A) Swim workout: Swim 15 Hike at a high effort in terrain A) AB 45-60 min - OPEX: A) Snatch: 4 reps - every 3 A) FT: A) Emom 42 min –
Emom 20 min - min EASY 60 min min x 3 sets - 155,165,175# Medball FR lunges x 20 - 80# min 1 - Row 10 cals
min 1-10 - 2 reps - 70-80% - + 100m medball FR carry - 80# min 2 - AB 10 cals
2 sec pause in dip Swim 100m @ 80% B) Clean and Jerk: 4 reps - 15 S2OH - 185# min 3 - run 200m
min 11-20 - 1 rep - 80-90% rest 1:1 x 6 every 3 min x 3 sets - 100m medball FR carry - 80# min 4 - step up x 12 – 20”
+ 165,185,205# Medball FR lunges x 20 - 80# min 5 - FLR x 30 sec
B) Push Press: 10 reps x 5 Swim 50m @85% min 6 - VC 75'
sets; rest 2-3 min rest 1:1 C) Front Squat: @20X0; 10 rest exactly 10 min before min 7 - L sit x 15-20 sec
x6 reps x 5 sets rest as needed - moving to B
C1) Strict Chest to Ring + ALL SETS 185#+ - HEAVY
Pullups: 2.2.2.2 x 3; rest 30 Swim 25m @90% working sets B) FT in weight vest:
sec rest 1:1 21-15-9
x6 D) FT: DB S2OH – 45/55/65#
C2) Weighted Ring Dip: + 9-7-5 35-30-25
@30X0; 2.2.2.2 x 3; rest 90 Play 15-20 min – EASY cool PC&J - 135# - ALL singles CTB pull ups
sec down 12-9-6 27-21-15
Ring MU AB cals
D) FT: VC 500' 30-20-10
7 RC - 15' Row cals - Damper on 10
125# big stone x 12 reps
5 RC - 15'
125# big stone x 12 reps
2 RC - 15'
VC 500'

NOON Bike 60 min – outdoors A) RTW 45-60 min – Blood A) 5 rounds: 30 sec on/30 sec off A) Deadlift: SPEED based - 2
sustained pace and easy flow, HR sustained below 30m FW - 106#/h burpee reps - EMOM 12 min -
125BPM 20 WB - 20# x6 banded - 65%
RTW: 30m HS walk +
1 min AB 45 weighted DU VC 1000’ EASY B) 5 sets:
1 min step ups - Sustained pace per set, + 20m HEAVY sled drag - 270#
1 min single under weighted KEEP grinding 30 sec on/30 sec off 2 LLRC - 15'
1 min row burpee 8 bjsd - 30"
1 min FLR x6 rest walk 1:1
1 min Glute work
1 min Ski C) Cool down EASY bike +
Accessory work choice – 20
min

PM A) FT: Paddleboard, new skills in A) Swim 45-60 min A) Aer Intervals: Mountain bike 45-60 min – Watt bike 45-60 min EASY,
15-12-9 water, play 30-45 min - Sustained pace, work on Run 800m @75-80% Aer Trail ride recovery based
Ring HSPU strokes, kick, breathing, etc. rest walk 1:1
21-15-9 x6
KB DL - 106#/h +
rest 8 min Row 1k @75-80% Aer
5 rounds @sustained effort: rest walk 1:1
Weight vest run 400m x6
12 burpee bj - 24" - in weight
vest
rest 8 min
FT:
40-30-20
TTB
15-12-9
HPC - 155#
WEEK 2      
DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14

A) Recovery work at OPEX: A) Snatch: 1 rep - every 30 A) 5 rounds: A) Run 50m accels A) RTW 30-45 min EASY A) @80% effort: A) Snatch: 3 reps - every 3
AM
45-60 min sec x 12 sets - building load, 50m HEAVY medball FR rest as needed PLAY! Bike 30 min min - 175# x 3 sets  
- Shake, spine, EASY rest 2 min after 6 sets - 165# carry - big ball – 125# x6 - WANT this EASY and Swim 30 min
activation and stability work for 6 sets, 165#+ for 6 sets rest as needed + sustained with blood flow to Run 30 min B) Clean and Jerk: 3 reps -
Sled drag - 300# x 50m Skills and running drills to the muscles. Breathe on your - SKILL pace and building every 3 min x 3 sets - 205#+  
B) Clean and Jerk: 1 rep - rest as needed work on foot work and speed back and sustain confidence. this, FEEL fresh
every 30 sec x 12 sets - Farmers walk 100' - 106#/h – 15 min C) Front Squat: @20X0; 10
building load from 185# for 6 rest as needed + B) Mobility and recovery reps x 3 sets rest as needed -  
sets, SLIGHT increase for Agility play work 15-20 min ALL SETS 190#+ - HEAVY
2nd 6 sets B) FT @high effort Aer – + working sets
KEEP breathing up, key to Reverse shot toss and odd  
C) Back Squat: @20X0; 10 get comfortable and breath athletic skill play – 10 min D) FT:
reps x 5 sets; rest as needed MORE when 02 is needed: Row 1k
75 AB cals
D) 5 sets @sustainable effort: 75 ski cals
B) Suicide Sprint - HIGH
effort, same distances as the
15 bar MU - in unbroken 5s
Run 800m
 
Row 500m @80-85% effort 75 row cals games; rest as needed x 2 12 ring MU - in unbroken 4s
1 round of DT - 115# - 750' VC sets Row 1k
unbroken 9 bar MU - in unbroken 3s
rest walk 2 min C) 3 sets @sustained
- SUSTAINED effort, work on GRINDER effort:
breathing and efficiency with Yoke walk 30m HEAVY
BB Tng work 7 ring MU unbroken
Yoke walk 20m
5 ring MU unbroken
Yoke walk 10m
3 ring MU unbroken
rest walk 4-5 min

NOON A) Odd Skills - 45-60 min: A) Run intervals: A) 3 rounds FT: A) Split Jerk: Tough triple in Obstacle Course play – Head Walk 90 min EASY A) 5 sets @85-90% high Aer
You choose! Run 50m Accels Run 400m in weight vest 15 min from blocks to the gym – 20 min practice power effort:
Triple unders, big ball rest walk 90 sec 2 L sit RC + 5 stone 2 shoulder – 125#
x 6-8 50 weighted DU B) FT:: 10 bjo - 24" Set up course and complete 10 GH sit ups - medball 14#
- Warm up and prep for skills 8 S2OH - 185# 10 medball 2 shoulder - 100# 4 tough attempts 20 air squats – FAST work on
in running, work on great 10 bjo - 24" Rest as needed breathing
technique, get faster per B) Cool down 15-20 min : 10 medball 2 shoulder - 100# 60 unbroken DU
accel 10 bjo - 24" rest walk full recovery -
+ 10 medball 2 shoulder record recovery between
Run 800m @80% Aer 10 bjo - 24" sets to hold high pace and
rest walk 3 min STAY repeatable
x6
- Good effort sustain
breathing and GOOD
running mechanics
+
EASY cool down bike 15-20
min

PM A) Swim 20 min + Bike 20 A) FT: A) FT: A) 20 min of fun and flow Recovery work – offsite, Recovery work 45-60 min - A) Aer Intervals:
min + Jog 20 min 21-15-9 50 WB - 20# work: Tennil time and mindset Make this mindless, LET your AB 8 min @75-80%
OHS - 125# 50 GH sit ups 1 pegboard ascent work brain take a break! rest walk 2 min
12-9-6 50 DB snatch - 50# AB 1 min EASY AB 6 min @80-85%
Ring HSPU 50 TTB 1 pegboard ascent rest walk 2 min
30-20-10 1 min odd skills play - AB 4 min @85-90%
AB cals B) Front Squat: Every 4 min x Freestanding HSPU, triple rest walk 2 min
5 reps - 75-80% - 3 sets unders, etc. AB 2 min @90%+
- STAY strong squatting rest walk 5 min
when fatigued :) B) Swim 500m TT Row 8 min @75-80%
rest walk 2 min
Row 6 min @80-85%
rest walk 2 min
Row 4 min @85-90%
rest walk 2 min
Row 2 min @90%+
WEEK 3      
DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21

A1) Dual Dumbbell A) Walk + Run + Walk A) Power clean + Tng PP x 3: A) NFT: A) Clean + FS: 1.3 - tough A) At a Gym where you can A) Skill practice:
AM
Pronated Bench Press: Walk 20 min budling load every 2 min x 8 Row 500m set in 5 min do these 3 fairly close 10 min pistol progressions  
@30X0; 8 reps x 5; rest 1 min Run 20 min sets – building load, STAY 50 cals ski together: 10 min gymnastics play –
Walk 20 min FAST 50 cals bike B) Clean: Bike 35 min NEW skills
A2) Strict Chest to Bar Pull- Row 500m FT: Swim 35 min 10 min dynamic ROM
Up: @1112; 4-6 x 5; rest 2 min B) Back Squat: 9 reps - 185 Run 35 min
10-8-6-4-2; rest only weight B) Close Grip Bench Press: 7 reps - 195 - SKILL pace and building Int. B) Snatch: 2 reps - every 3
B1) Strict Dip: @20X0; 8 reps change – KEEP this tough buidling to a heavy triple for 5 reps - 205 min - TOUGH load x 3 sets –
x 5; rest 1 min and building from 70% the day 3 reps - 215 B) Mobility and recovery 180#
1 rep - 225 work 15-20 min
B2) Single arm DB row on C) Front Squat: C) Strict Ring Pull-up: @1113; C) Clean and Jerk: 2 reps -
bench: @1113; 4-6 reps/arm 2-4-6-8-10; rest only weight 2.2.2.2 x 3; rest 2 min C) EASY cool down 20 min – every 3 min - TOUGH load x
x 5; rest 2 min change – start tough, then Use Moxy, get Sm02 back up 3 sets – 210-215#
decrease load but STAY fast D) Incline Bench Press: quickly
C) FT: buidling to a heavy triple for D) Back Squat: 5,4,3,2,1; rest
AB 50 cals - 60 RPM D) 3-4 sets – GRIND: the day as need - TOUGH SETS
rest 4 min 5 bigball over yoke – 100#
AB 40 cals - 62RPM 60m trap bar carry – 300# E) Bent Over DB Row: E) 3 RFT:
rest 4 min rest as needed – FULL @1112; 4-6/arm - HEAVY x 3; 2 rounds DT - 115#
AB 30 cals - 64RPM recovery rest 2 min 8 unbroken ring MU
rest 4 min
AB 20 cals - 66RPM E) FT: F) FT:
rest 4 min 21-18-15-12-9-6-3 AB 1.5 miles
AB 10 cals - 68RPM WB 15 ring MU - in unbroken 5s
BJ - 24" Run 1 mile
12 ring MU - in unbroken 4s
AB 1.5 miles
9 ring MU - in unbroken 3s
NOON A) Swim 30 min EASY : Bike 45 min on trail – EASY A) 3 sets: RTW 45-60 min – EASY does A) Emom 15 min - : A) RTW 30-45 min EASY A) 3 rounds:
Practice strokes, do some terrain 30m hand over hand sled it – every 5min complete a min 1 - L sit x 20 sec PLAY! 6 medball 2 shoulder - 100#
underwater work, stay health drag - standing Games style new skill for 1 min and min 2 - WB x 12 - 20# 20 TTB unbroken
and build this 20m unbroken HS walk practice its refinement. min 3 - AB 10 cals 30m trap bar FW - 300#
+ 30m FR axle bar carry -
Swim 100m @70-75% effort HEAVY B) FT:
Rest 1:1 rest walk as needed Run 200m
X6 21 CTB pull ups
+ B) 3 RFT: 9 burpees
20 min walk easy cool down 10 triple unders Run 400m
20 DB snatch - 55# 15 CTB pull ups
10 pHSPU - kipping 15 burpees
Row 20 cals Run 600m
9 CTB pull ups
21 burpees
PM A) Watt bike Intervals + Recovery work – 45-60 min A) 6 sets: A) Swim 15-20 min skill: 50m A) Play 30 min - Power in A) Recovery work 45-60 min : A) FT:
Power work on your own, outside OPEX Row 500m @2:00 pull Motion: Peg board: Make this mindless, LET your AB 50 cals
Watt biek 2k @60-65% rest walk 2 min 50m kick 3-2-1 brain take a break – Cryo, HS walk 100'
Rest walk 2:30 - increase pace 2 sec per set, 50m swim With some play b/t set with Norma, ALLLL things 9 OHS - 175#
X2 until you cannot Aer sustain 50m underwater - Go as far different strongman stuff like recovery ☺
+ pace as you can, come up for air yoke, etc.
Watt bike: HARD effort x 30 and complete for all 50m
sec B) 6 sets: B) Bike 30 min - in sun -
rest walk 3:00 Assault Bike 90 sec @62RPM B) Swim: accelerating every 5 min for
x6 rest walk 90 sec Swim 100m @70% 1 min, then backing off -
rest 8 min - increase pace 2 RPM per rest as needed x 3 SUSTAINED and record HR
x 2 sets set throughout:
- until you cannot Aer sustain C) Swim:
pace Swim 50m @75% C) Swim - 30 min EASY
rest 60 sec
C) 6 sets: x6
Ski 60 sec @2:08 pace
rest walk 1 min D) Swim:
- increase sec 2 sec per set, Swim 25m @80-85%
when you cannot sustain set, rest 30 sec
terminate. x 12

E) EASY cool down 15-20

min!
WEEK 4      
DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28

A) Split Jerk: 2RM in 20 min - A) Bike 45-60 min EASY: A) Skills 30 min - pistols A) Trail run- 5k - in McDowell A) Run/Swim Bike 30 min indoors A) 5 rounds:
AM
When you are ready Take 6 progression - build Mountains 500m swim EASY play in pool 30 min Run 400m – In hills  
min - every 2 min complete a confidence, then OTHER fun + Run 1 mile Walk 30 min 12 OHS - 125#
2 heavy rep to find that max odd gymnastics skills on 500m swim 36 weighted DU
rings - rolls, etc. B) FT:
B) FT - CHANGE weight on 100 weighted DU
your own: B) 4 rounds FT: 10 LLRC - 15' - short rope
8 HSS - 155# 1 round Barbara - weight style (NO legs at all)
8 HSC - 205# vest, GH sit ups 100 weighted DU
Row 400m
C) 3 RFT:
Run 800m
9 kipping HSPU -2"
7 strict HSPU -2"
5 pHSPU

NOON A) 4 rounds: A) EASY recovery work – A) Snatch: Speed ladder: A) 5 sets: A) FT: A) RTW 30-45 min EASY A) Skill practice:
50m HEAVY sled drag - Walk, sun, swim, EASY play 1 rep - 135# 6 DB press - HEAVY HS walk 280' PLAY - AD + Cryo + 10 min pistol progressions -
300#+ outdoors 1 rep - 145# rest 1 min rest as needed Normatech More advanced from
2 RC - 15' - short rope style, 1 rep - 155# 8 GH raise Sprint 400m w/ obstacles - previous week
Games 2016 1 rep - 165# rest walk 2-3 min shuttle variation - 0-100, 0- 10 min gymnastics play -
50m HEAVY medball FR 1 rep - 175# 200m Strict MU + Rolls + NEW
carry 1 rep - 185# B) "The seperator" - 2016 - skills
50 heavy DU rest walk 6 min ring HSPU/Squat/etc.: B) 3-4 rounds: 10 min dyanmic ROM -
x 2 times through 20m seated sled drag hand Upper back, shoulder, T
- SPRINT over hand - HEAVY - 270# spine, hips.
20m HEAVY stone FR carry -
B) Back Squat: 5 reps - every 125# B) Snatch: 1 rep - every 30
4 min x 3 sets - 80% rest walk as needed sec +165# x 8 sets

C) EASY Aer 30 min cool C) FT: C) Clean and Jerk: 1 reps -

down - BREATHEEEE T - Get 200-m SkiErg every 30 sec + 205# x 8 sets
hooked up to MOXY want 10 triple unders
MAX 02 implemented 200-m row D) Back Squat: 10,8,6,4,2 -
10 triple unders NO rest b/t sets - only time it
0.4-mile Assault Air Bike takes to change weights -
10 triple unders Start 70-75% for 10 reps and
200-m row build.
10 triple unders
200-m SkiErg E) 3 RFT:
90' FW - 150#/h - handles AB 15 cals
12 DB DL - 40,45,50,55# -
unbroken
9 DB HSC - 40,45,50,55# -
unbroken
6 unbroken bar MU

F) Front Squat: Emom 5 min

- 3 reps - TOUGH – 75-80%

PM A) FT: All things RECOVERY! A) 10 RFT: A) FT - MAX effort: A) FT: A) Recovery work 45-60 min : A) 2 min @HIGH effort, 2 min
AB 30 cals 9 DL - 115# AB 15 cals For time: Make this mindless, LET your rest:
45 WB - 20# 6 PC 8 medball 2 shoudler - 3 pegboard ascents - MUST brain take a break! 15 TTB
21 KBS - 2pd 3 S2OH advance every 4 reps - 100# be Tng (CANNOT come to 10 bjo - 24"
15 CTB pull ups 1 strict ring MU 12 burpee bjo - 24" ground ☺) 10 HPC - 125#
Row 30 cals 8 medball 2 shoulder 21 DB thruster - 50# rest walk 2 min
35 WB - 20# 12 burpee bjo - 24" 2 pegboard ascents x4
15 KBS - 2pd AB 15 cals 15 DB thruster - 50#
21 CTB pull ups 1 pegboard ascent B) 2 min @HIGH effort, 2 min
Ski 30 cals B) EASY cool down 30 min - 9 DB thruster - 60# rest:: 10 PS - 85#
25 WB - 20# watt bike and breathe - 10 bar facing burpees
9 KBS - 2pd HOOKED up to MOXY – 15 row cals
27 CTB pull ups Record recovery rest walk 2 min
x4
WEEK 5      
DAY 29 DAY 30 DAY 31 DAY 32 DAY 33 DAY 34 DAY 35
AM A) Every 3 min - complete:: 3 A) Swim 45-60 min EASY: A) Back Squat: @22X1; A) Run/Swim/Run: A) Skills 15-20 min: Practice A) Lake - PLAY and relax 60- A) Skill practice:
S2OH - building to a tough 5,4,3,2,1; rest as needed - LAST Run 3k ALL advanced skills for 15-20 120 min 10 min pistol progressions -  
complex from the floor in 6 single TOUGH Swim 1000m min when a little fatigued + More advanced from previous
sets B) FT: Run 3k B) 3 rounds FT: Swim 10 min out in open water week
B) FT: Sled pull for time (100 / 60 15 GH sit ups - 14# med ball out 10 min gymnastics play - Strict
5 HSS - 165# yards) - 230/300# 100' HS walk Swim 10 min back in open MU + Advanced skills
100' OH axle bar lunge - 125# rest 3 min 15 TTB water 10 min dynamic ROM - Upper
5 HSC - 210# x2 100' FR axle bar lunge - 155# 1 min FLR unbroken back, shoulder, T spine, hips.
C) FT: C) FT: rest 6 min B) 2.2.2 - Snatch high pull +
Run 800m Run 400m x 2 sets HSS + OHS - every 2 min x 4
30 GH sit ups - medball 14# 30 KB thruster - 1pd/h + sets - building from 125#
20 pHSPU -10" Row 500m Paddleboard 10 min 1.1.1 - Snatch high pull +
10 medball over high blocks - 30 burpees + Snatch + OHS - every 90 sec x
150# Row 500m Paddleboard 100m out 4 sets - building from 145#
30 burpees PAddleboard back 100m C) Clean: 2.2.2 - Clean high
Row 500m 100 single unders pull + HSC + FS - every 2 min x
30 KB thruster - 1pd/h 1 min side plank/side 4 sets - building from 165#
Run 400m x2 1.1.1 - Clean high pull + SC +
FS - every 90 sec x 4 sets -
building from 185#
D) Back Squat: @21X1; 4-6 x 5;
rest 3-4 min - tough loads -
STAY strong T
E) 10 min amrap @high effort:
12 row cals
10 KBS - 1.5pd
8 burpees
NOON A) 5 rounds: A) Bike 45-60 min EASY: A) PC x 1 + HPC x 2 + HSC x 3: A) Overhead Squat: MAX in A) Push Press: 3 reps Tng - A) 2 min @HIGH effort, 2 min
30m HEAVY as shit sled drag - - working on speed - building 3 attempts - from rack - every every 2 min x 4 sets - after rest:
330#+ outdoors load every 3 min x 5 sets 3 min complete 1 rep each set of PP - hurdle jump 15 CTB pull ups
1 RC - 20' B) Ladders: B) FT: over something high – 12 bjo - 20"
20m unbroken HS walk FT: 100m shuttle sprint on street PRACTICE this technique 9 AB cals
1 LLRC - regionals style - but 10 DB SS - 50# - alt arms 50-yard carry HEAVY B) Power Jerk: 3 reps Tng - rest walk 2 min
NO legs - 20' 8 DB SS - 55# ball/stone every 2 min x 4 sets - after x4
6 DB SS - 60# 100m shuttle sprint on street each set of PJ complete 1 B) 2 min @HIGH effort, 2 min
4 DB SS - 65# 50-yard carry HEAVY HIGH bj - use your bum and rest:
2 DB SS - 70# ball/stone jump T! 7 Tng PC - 145#
rest walk 6 min 100m shuttle sprint on street C) FT: 7 S2OH
10 DB PC&J - 35# 50-yard carry HEAVY 9 freestanding HSPU 12 row cals
8 DB PC&J - 45# ball/stone 100-foot sled pull – Games rest walk 2 min
6 DBPC&J - 55# C) FT: load 2016 x4
4 DB PC&J - 60# For time: 12 ring HSPU
2 DB PC&J - 65# 400-meter run 50-foot sled pull
C) Row 15-20 min EASY MAP 18 muscle-ups 9 pHSPU
10 cool down 400-meter run 50-foot sled pull
15 muscle-ups 12 strict HSPU
400-meter run 100-foot sled pull
12 muscle-ups
PM A) FT: Massage, Normatech, For time: A) FT: A) FT: A) Recovery work 45-60 min :
15-10-6 reps for time of: recovery, etc. – 45-60 min, 8 deadlifts (155 / 115 lb.) Quarterfinal Round For time: 6 RC - 15' Make this mindless, LET your
S2OH - 15@155#, 10@165#, mindless, let the brain rest 7 cleans (155 / 115 lb.) 1 squat clean (245 / 155 lb.) 3 jerks - 215# brain take a break!
6@175# 6 snatches (155 / 115 lb.) 1 squat clean (255 / 160 lb.)
Ring MU 8 pull-ups 1 squat clean (265 / 165 lb.)
7 chest-to-bar pull-ups 1 squat clean (270 / 170 lb.)
6 bar muscle-ups 1 squat clean (275 / 175 lb.)
6 deadlifts (155 / 115 lb.) Semifinal Round For time:
5 cleans (155 / 115 lb.) 1 squat clean (280 / 180 lb.)
4 snatches (155 / 115 lb.) 1 squat clean (290 / 185 lb.)
6 pull-ups 1 squat clean (300 / 190 lb.)
5 chest-to-bar pull-ups 1 squat clean (305 / 195 lb.)
4 bar muscle-ups 1 squat clean (310 / 200 lb.)
4 deadlifts (155 / 115 lb.) Time Cap: 3 minutes
3 cleans (155 / 115 lb.) Final Round For time:
2 snatches (155 / 115 lb.) 1 squat clean (315 / 205 lb.)
4 pull-ups 1 squat clean (325 / 210 lb.)
3 chest-to-bar pull-ups 1 squat clean (335 / 215 lb.)
2 bar muscle-ups 1 squat clean (340 / 220 lb.)
1 squat clean (345 / 225 lb.)
WEEK 6      
DAY 36 DAY 37 DAY 38 DAY 39 DAY 40 DAY 41 DAY 42

A) Run/Bike/Run: A) Power Clean and Push A) Close Grip Bench Press: A) Run/Swim/Run: FT: A) Shoulder stability and A) EASY movement and
AM
Run 20 min Jerk: Tng - 3 reps - every 75 building to a heavy single in Run 1600m mobility routine – 15-20 min blood flow 45-60 min  
Bike 20 min sec - building from 115#, 15-20 min Swim 500m
Run 20 min adding 10# per set to a Run 1200m B) 3 sets:
HEAVY set B) Weighted Strict Pronated Swim 500m 6-8 DB press - TOUGH T  
Chest to Bar Pull-Up: Run 800m 6-8 bent row - 135#
B) Front Squat: @21X1; building to a heavy single in rest walk 3 min
5,3,1,1,1; rest as needed 15-20 min B) Bike in hills 30-45 min
EASY C) 6 RFT:
C) Emom 12 min – C) 5 RFT: Run 400m
min 1 - 1-2 strict ring MU Run 400m 50' back rack lunge - 135#
min 2 - 5 OHS - axle bar - 15 strict HSPU 50' sandbag FR carry - 100-
155# 20 CTB pull ups 125#
25 air squats
D) FT: - RECORD splits per round! D) EASY cool down 15 min –
Sprint 400m with weight vest Ensure recovery high with
then..... D) Cool down WELL 20-30 Moxy
30 WB - 20# min: Wear Moxy – Note
20 burpee bjo - 24" recovery
10 bar MU

NOON Swim 45 min – Just play T, A) FT: A) Strongman work – 20-30 A) Back Squat: @20X1; A) FT: A) Skills specific and drills –
enjoy some time to yourself Move 480 lb. of sandbags min: 5,3,1,1,1; rest as needed - 9 ring MU 45-60 min
across parking lot and UP medball 2 shoulder - 100- Last single ONLY rep that is 27 cal row
and over something about 8' 125# work SUPER tough! 18 cal bike
tall (close to games level HEAVY sled drag work 9 KB snatch - 1.5pd/h
previous wall) medball FR carry B) FT:
+ HEAVY FW - 20-30m 100' hand over hand sled rest 10 min
Wall climb x 3 reps increments pull - 220#
Ski 250m B) PM
B) FT: B) FT: 15 TTB 9 ring MU
For time: Ascending ladders: Row 250m 21 cal bike
100 zeus rope DU Every 4:00 - complete: 15 TTB 15 cal row
Run 100m AB 10 cals AB .4 miles 9 KB DL - moving every 3 -
5 RC - 15' 10 DB SS - 40# 15 TTB 126#/h
100-ft. tire flip - HEAVY 10 burpee bjo - 24" Row 250m
5 legless rope climbs - 15' - increase DB load by 10# 15 TTB C) EASY cool down 15-20
100-ft. tire flip - HEAVY until failure Ski 250m min – Moxy included and
Run 100m 100' hand over hand sled results recorded
100 zues rope DU C) Cool down, SP02 pull - 220#
readings to TRACK and
ensure recovery is ON
POINT!

PM A) RTW 45-60 min: JUST A) Watt bike intervals + TT: A) FT - Video: A) Skill practice 30-45 min: A) FT: A) Recovery work on your
recovery based, smile, enjoy, Watt bike 1k @90% 27 thruster - 85# MAKE this skills that you 18 WB - 30# own 45-60 min
etc. rest walk 1:1 4 LLRC - 15' need to focus on under 75 DU unbroken
x 4-5 21 thruster - 85# some amount of fatigue. 7 pHSPU -6"
+ 3 LLRC Practice your mindset and 12 WB - 30#
TT: 15 thruster - 85# STAY focused! 50 DU unbroken
Watt bike 5k 2 LLRC - 15' + 5 pHSPU -6"
Carry - bike or odd object 9 thruster - 85# 5 sets of (pegboard like bar 6 WB - 30#
400m 1 LLRC work) up and down 5 times. 25 DU unbroken
Watt bike 5k + 3 pHSPU -6"
180' HS walk Ring handstand practice
+

B) FT:
60 C&J - 95#
TENNIL REED
Training For Madison
2017 Reebok CrossFit Games

The training plan you just read is meant to

prepare Tennil for the CrossFit Games &
isn’t designed for you. To reach your goals
you need a program tailored for you.

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