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Competitive Fitness 01.03.15

2
Jan

Competitive Fitness 01.03.15

Come join us this Saturday January, 3 at 8 am. We will be hosting a FREE nutrition class. Don’t miss this great opportunity to learn more on how to properly fuel your body.

Also please save the date.

  • Saturday, January 10th, we will be having our 2nd annual in house Winter Throw Down. (for cfr members only). Get signed up at the gym. You wont want to miss this. If you don’t want to compete but can help judge please e-mail mramos@crossfitreformation.com

**Skills & Conditioning Transition Week – The official Open-Prep Cycle begins January 5th, please let your friends know and create a training group that will support and push each other from January through March!

Prep work
Team stretch

Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 1 L-Seated Rope Climb (as high as you can)
Minute 2 – 10 Meters of Handstand Walk
Minute 3 – 6-8 Ring Dips with a 2-Second Pause at Full Extension
Minute 4 – 8 Burpee Box Jump-Overs (24″/20″)
B.
Five sets of:
Power Clean x 8 reps
Rest 2 minutes
*Set 1 – 135/95 lbs
*Set 2 – 155/105 lbs
*Set 3 – 185/125 lbs
*Set 4 – 205/135 lbs
*Set 5 – 225/145 lbs
Goal is to find out whether you will need to switch strategies as the loading increases, and if so, how effectively you do so and how much time is lost.
NOTE – If these loads are relatively heavy for you, please scale back. The goal is to move the barbell quickly.
C.
Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
10 Thrusters (115/75 lbs)
10 Chest-to-Bar Pull-Ups
Optional Additional Conditioning Session
Eight sets of:
Run 600 Meters @ 80-85%
Walk 200 Meters

Cool down
Mobility
Post results

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2 Responses

  1. sandra

    A.
    Every minute, on the minute, for 12 minutes:
    Minute 1 – 1 L-Seated on rope 3x15sec
    Minute 2 – wall handstand with shoulder taps 2×20
    Minute 3 – 6-Ring Dips with a 2-Second Pause at Full Extension
    Minute 4 – 8 Burpee Box Jump-Overs (24″/20″) i did this wrong i just did box jumps plus burpees to 24in
    B.
    Five sets of:
    Power Clean x 8 reps
    Rest 2 minutes
    *Set 1 – 95 lbs
    *Set 2 – 105 lbs
    *Set 3 – 115 lbs
    *Set 4 – 120 lbs
    *Set 5 – 125 lbs

    C.
    Every 5 minutes, for 25 minutes (5 sets):
    Row 500 Meters
    10 Thrusters 75 lbs)
    10 Chest-to-Bar Pull-Ups
    I was disappointed with myself my pace but what can i do about my lungs nothing.

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