Call Us: (509) 895-5624

Competitive Fitness 01.07.14

6
Jan

Competitive Fitness 01.07.14

Prep Work
3Min jump rope
alternating legs 15 R 15 L 30 Both

Workout of the Day
A.
Three sets, not for time, of:
Kipping Handstand Push-Up x 10-12 reps
(working on movement efficiency – make these as effortless as possible)
Double-Unders x 40-50 reps
L-Sit x 45-60 seconds

B.
Every minute, on the minute, for 12 minutes:
Snatch + Overhead Squat @ 75-80%

C.
Ten sets for times of:
Run 100 Meters
2/1 Muscle-Ups
4 Push Press (115/75 lbs)
8 Burpees Over the Barbell
4 Push Press (115/75 lbs)
2/1 Muscle-Ups
Rest 60 seconds

Note times for each set individually.
If weather doesn’t permit you to run outside, perform a 40-Meter Shuttle Sprint inside the gym – 10m out, 10m back, 10m out, 10m back.
If you don’t have muscle-ups yet, perform 2 Belly-to-Bar Pull-Ups (or as high as you can get) for the first cluster of muscle-ups, and 4 Ring Dips for the second cluster of muscle-ups in each set.

D.
Six sets of:
30 seconds of Hand-Release Push-Ups
Rest 30 seconds

Cool Down
Mobility

11 Responses

  1. BG

    WOD :A WAS FOR THE BIRDS!
    WOD :B did not do.
    WOD :C was also for the birds!! I think that the burpee jump overs were the worse! Did 6 rounds.
    WOD 😀 might do tonight.
    It was pretty tough today.
    Good job Ivan and D. Garcia.

  2. Marcos Ramos

    A) Did all 3 rounds. Kipping HSPU felt hard today but worked on loading all the way not just the quick kip, need to have that for a last resort. Double unders did 50 in two sets each round. L sit, worked on trying to really keep my feet out, only was able to do 3 rounds at 30 sec, this kicked my butt.

    B). Did 165, failed my 7th and said screw it and bumped up to 170 and hit my last two rounds. Harder then i thought.

    will do C and D this evening.

  3. Tasha M

    A) First time trying the Kipping Hand Stand. Excited to get better, it’s odd!
    B) 35lb-These are both very awkward for me.
    C) I did 5 rounds, it’s hard staying later than usual. I can barley get a workout in as it is. :{
    First set of muscle ups used thick purple band for stomach to bar and second set did ring dips with green band.
    D) Did at home and added sit ups 30 sec into it.

  4. C. WOW, this is mentally hard for me, but i feel like it has been working. Was able to do muscle ups and push press unbroken, burpees were extremely slow on my last 3 rounds.

    Times for the round
    1. 2:13
    2. 1:54
    3. 2:03
    4. 2:04
    5. 2:10
    6. 1:54
    7. 2:09
    8. 2:22
    9. 2:24
    10. 2:23

    D skipped ran out of time.

  5. Tina

    A. HSPU did about 7-10 each time…tried to focus on my form.
    Double unders
    L-sit…not pretty but it’s hard to hold up my tree trunks.

    B. snatch EMOM…105…my snatch has been feeling good…I think I have been better at being more patient with the pull back.

    C. This wod sucked…total time was 42:46

    150 row
    2 belly to bar pull-ups
    4 pp @ 75
    8 bar over burpees
    4 pp @ 75
    4 ring dips used blue band

    10 rounds

    D. Push-ups around 40

  6. Sarah H

    Warm-up was kinda fun- good pick on the song! A.) kipping handstand push-up- lots of helpful info. And can do handstands and get down it was the kipping part that did not happen- ended up doing some tripod handstand push up/out into plank- no double unders- worked on them and that had moments of stinging pain(!)- L sits need work-
    B.) right arm is not doing so well started with 45 lbs. dropped to 35 lbs for six rounds and completed with 40lbs. For last five- with low weight snatches feel good!
    C.) total time 42:41- did row 150m, belly to bar with purple band, push press with 55lbs. And ring dips with green band.
    D.) did maybe three sets of hand release push ups- on my knees-
    I so apologize I think I forgot to put my weights away- IOU!

  7. Oscar Borunda

    Today was my first day back as a full time crossfitter. All I can say it wasn’t very good at all. Everything was very rusty with the movements but it will take some time to get back in the game.
    A) I did all three rounds. I was having problems with double unders because I’m still scared to jump at a 100%.
    B) Snatch EMOM. I snatched 115lbs felt really heavy so I backed down to 95lbs so work on with the fundamentals. I haven’t been snatching for over 9 months so I decided to stay with light weight.
    C) workout. I did five rounds. This one was long and bad. Not a good way to start my first day back at crossfit. My Achilles felt good throughout the workout. I couldn’t do muscle ups because I’m out of shape so I went for the belly to bar and dips. Overall I felt good after the workout but then I couldn’t walk after cooling down. I’m glad to see everybody there, I miss you guys!!! And ill see you guys more from now on.

  8. BoomBoom

    A.12 handstand pushups each round, one handed DU’s, and did most of my L-sits on the rings then tried paralletes.
    B. Really enjoyed this complex- Did first 9 minutes at 125lbs( it felt smooth) so bumped up to 135lbs on the last few rounds and it still felt like butter.
    C. Only did 5 rounds( had to go get ready for work)
    D. Legitimate Excuse( I was still at work!)

  9. Eric Dean

    A. 10 HSPU/rd, Double Unders are almost there (still mixing in a single between each one), L-sits were garbage…definitely need to improve my core strength.
    B. Snatch and OH squat are my 2 weakest lifts so i kept the weight light and focused on technique.
    C. finished 6 rounds before time ran out…still don’t have muscle ups but the belly to bar was helpful
    D. ran out of time but I’ll work the pushups in somewhere today.

    Overall, two thumbs ups!

  10. Claudilla

    A. Liked working on my handstand push-ups. I can do a few kipping in a row w an ab mat felt good. Double unders still suck for me. Can only link between 8-10 on a good day. L-sits? Yeah.
    B. Snatches were fun… I stayed light at 55lbs mainly because I’m not lifting heavy for a while.
    C. Ummm yeah! No comment! Lol this was mentally
    Challenging. Took be about 42 mins but it felt never ending. The burpees were not the worse for me it was actually the jerks…second set after the burpees was mentally challenging. I loved to hate every second of it!

Leave a Reply