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Competitive Fitness 01.05.15

4
Jan

Competitive Fitness 01.05.15

****Reminder*** this Saturday will be our second annual In Gym Winter Throwdown, sign up will be closed this Wednesday.

Join us for our 12 week Transformation Challenge (click here)

Prep work
2X30 table top stretch
2X30 couch stretch
2X6-9 strict KB press

Workout of the Day
A.
Every 90 seconds, for 12 minutes (8 sets) of:
Front Squat x 2 reps @ 75-80%
Strict Handstand Push-Ups x 6 reps
*Customize your reps to suit your ability. If you’re strong with HSPUs, add a deficit. If you struggle with strict handstand push-ups, reduce the reps or work on negatives. In either event, you should have at least 15 seconds to transition back to your front squats after your final HSPU.
B.
Five sets of:
3-Position Clean
(high hang, mid-thigh, 2″ below the knee)
Rest as needed
Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.
C.
Four sets for max reps of:
30 seconds of Power Cleans @ 60% of 1-RM Clean
Rest 90 seconds
Note the weight used and the reps achieved.
From now until the beginning of the Open you will see many opportunities to practice cycling the barbell through different movements and loading percentages. Use these opportunities to fine tune technique and determine your best movement strategies for different loads and rep schemes.
D.
CrossFit Games Open 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
Two rounds of:
10 Overhead Squats (95/65 lbs)
10 Chest-to-Bar Pull-Ups
From 3:00-6:00
Two rounds of:
12 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups
From 6:00-9:00
Two rounds of:
14 Overhead Squats (95/65 lbs)
14 Chest-to-Bar Pull-Ups
Etc., following same pattern until you fail to complete both rounds within the 3-minute period.
STOP AFTER THE ROUND OF 18! If you successfully complete the round of 18, please pat yourself on the back and know that you will be in a good spot to gut it out strong in the round of 20s should this event pop up in 2015. DO NOT go for more just for the sake of comparison – I don’t want the additional volume to jeopardize training for the rest of the week.
Optional Additional Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours.
Three sets of:
Run 400 Meters @ 70-75%
Run 400 Meters @ 75-80%
Run 400 Meters @ 80-85%
Walk 400 Meters

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4 Responses

  1. sandra

    A.
    Every 90 seconds, for 12 minutes (8 sets) of:
    Front Squat x 2 reps @ 155
    Strict Handstand Push-Ups x 6 reps
    First three rounds did the 6 but then after that i was getting 4 strict plus 2 legs up on bench for 2 rounds
    last 3 i was getting 2strict plus 4 performed feet on bench
    *Customize your reps to suit your ability.
    B.
    Five sets of:
    3-Position Clean
    (high hang, mid-thigh, 2″ below the knee)
    Rest as needed
    95
    115
    125
    135
    135
    Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.
    C.
    Four sets for max reps of:
    30 seconds of Power Cleans @ 60% of 1-RM Clean
    Rest 90 seconds

    D.
    CrossFit Games Open 14.2
    Every 3 minutes for as long as possible complete:
    From 0:00-3:00
    Two rounds of:
    10 Overhead Squats (95/65 lbs)
    10 Chest-to-Bar Pull-Ups
    From 3:00-6:00
    Two rounds of:
    12 Overhead Squats (95/65 lbs)
    12 Chest-to-Bar Pull-Ups
    12 overhead squats
    i think 8 pull ups i stopped counting so did marcos. Lol.

  2. Tina

    A) 170 Front squat
    6 kb strict press with 35lb kettle bells

    B) used 125 for all…just tried to focus on mechanics

    C) 100 for four rounds
    12-12-13-12…after second round tried to get a rhythm going. This helps get my mind of the mix and helps with pulling higher.

    D) 2 chest to bar from finishing round 2

  3. Cash

    A. 145 FS 6 JB press with 12kg
    B. Working on form: used 85lbs, B dialing it in for us 🙂
    C. Used 65lbs to BB cycle working on form and efficiency
    D. Got to 3rd round plus 24 reps
    Realized after though that I had 55 lbs on bar not 65 🙁 but that’s ok … Happy my shoulder let me tackle it

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