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Competitive Fitness 01.02.14


Competitive Fitness 01.02.14

Back at it. Normally today would be a non programmed day, but we know that not everyone was able to make it in from 11-1 so here is your workout.

Also some exciting things coming down. The open will be here soon and CrossFit HQ has released some dates (click here) for more info.

Last thing, we will be have a clean and jerk clinic this Saturday from 12-1:30ish please e-mail me if you would like to reserve your spot.

So we will be following CrossFit Invictus going into the CrossFit Games Open

“Scheduling Note – For the next 8-10 weeks, if you have the ability to train twice a day on Wednesdays, I would suggest that you perform parts A and B in the AM, and parts C and D several hours later in the afternoon.”

-CJ Martin-Crossfit Invictus


Prep Work:

3 Rds
:30 Partner assisted hip stretch
10 Jump Stars

For time:
25 Wall Ball Shots (25/20)
Run 400 Meters
20 Wall Ball Shots
Run 400 Meters
15 Wall Ball Shots

(If you don’t have a 25 lb ball, throw the 20 to a 12′ target.)

Rest exactly 4 minutes after A, and then…
Five rounds for time of:
12 Pull-Ups
12 American Swings 70/53

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

Three sets, not for time, of:
Banded Good Mornings x 8 reps @ 30X1
Rest 45 seconds
Ring Row x 8 reps @ 2111
Rest 45 seconds
Jump Stars x 8
Rest 45 seconds

Cool Down:


Please post results to comments.

5 Responses

  1. Prep work: Done, jump stars suck.

    A. did this portion yesterday. Wall balls unbroken, used 25lb ball 8:29

    B. 6:35 or 7:35 did pull ups and swings unbroken, but took long breaks in between.

    C. Did today was able to keep percentages

    10@ 215
    6@340 this was heavy

    D: Done
    Jumpstart still suck.

    Mobility worked on shoulder and legs

  2. Tina

    A. 7:54 …20lb ball to 8ft target

    At this point I want to die…

    B. 12 pull-ups
    12 kb swings with 53lb kb


    My grip 🙁 Brenden felt bad for me while watching me try to get a 45lb plate of the little plate carriers and got it for me.

    C. Deadlift

    1- 145 x 10
    2- 165 x 10
    3- 195 x 10
    4- 225 x 8
    5-255 x 6

    D. Banded good mornings
    Ring rows
    Jump stars

    If you are not eating people you are wrong…with these kinds of workouts you will not survive!!!

  3. Sarah H

    Good workout feeling my workout from yesterday!
    A.) completed in 8:05- I enjoy the runs!!! Used 16lbs. Wall ball-
    B.) this was killer-!- took me 14:15 I think- no bueno!
    C.) not sure on max dead lift- thanks Coach B- 10@95, 10@115, 10@120, 8@130, and 6@ 150!
    D.) ring rows- hard hard hard- not sure that area was completed- the rest was fine!
    Rolled out-

  4. Tanya

    Was 30 minutes late or early for class depending on how you look at it. Did some extra mobility. Man it’s amazing what that does for your body. 😉

    A) 20 lb ball to an 8 foot target. 8:15. Apparently while running in the dark, I think I am super fast, I am not. It is an illusion.
    B) Started the WOD with the 53 lb kb. Did 5 decided Tina was nuts and I would die! Finished with the 44. Forearms were done. Lost a little time because I thought I was done after 4 rounds. Blame it on the lack of oxygen to the brain. 11:28.
    c) Deadlifts
    1×10 @150
    1×10 @ 185
    1×10 @195
    1×8 @210 Felt great through this set.
    1×6 Heavy!!! Did the first 3 @ 240 stopped to adjust my grip. Bad decision. Someone super glued the plates to the floor in that few seconds and it wouldn’t move. Stripped the tens and did 3@220. Pretty sure I couldn’t feel my legs the last three reps.
    D) Did the banded good mornings and the ring rows. Unintentionally skipped the first set of star jumps and decided to be consistent with that for the next two rounds.

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