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Competitive Fitness 01.12.15

11
Jan

Competitive Fitness 01.12.15

Prep work
500 my row
2X30 table top stretch
2X30 couch stretch

Workout of the Day
A.
Every 90 seconds, for 15 minutes (10 sets) of:
Front Squat x 2 reps @ 78-83%
Strict Handstand Push-Ups x 6 reps
*Use the same HSPU set-up you used last week, or progress it a little to make it harder.
B.
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-85%
Rest as needed
C.
Three sets for max reps of:
45 seconds of Ground to Overhead (185/135 lbs)
Rest 45 seconds
Work on creating speed and efficiency moving the barbell from ground to overhead.
D.
Every minute, on the minute, for 10 minutes:
Odd Minutes – 15 Wall Ball Shots (30/20 lb)
Even Minutes – 10 Chest-to-Bar Pull-Ups
Optional Additional Conditioning Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours.
Four sets of:
Run 400 Meters @ 75-80%
Run 200 Meters @ 80-85%
Run 200 Meters @ 85-90%
Walk 400 Meters

Cool down
Mobility
Post results

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8 Responses

  1. Prep work
    Done

    Workout of the Day
    A.
    used 265 for FS
    tried deficit with DB for the first round then just went to strict. FS were 10lbs heavier then last week, and felt better.
    B.
    Five sets of:
    225,245,245,245,245… Clean was hard every time.. chicken legs were done
    C.
    used 185. quads were on fire the last round. 7,5,6
    D.
    ran out of time.

    Marcos

  2. tina

    A) 175 front squat
    6 kb strict presses…messed up first round …whoops!

    B) clean complex

    105-115-120-120-120

    C) last week was able to do 135 this week not so much πŸ™ shoulders are still a little fatigued

    1st round -0
    2nd – 3@125
    3rd – 2@125

    D) 15 wallballs
    10 c2b

    I used 20lb ball and was hitting between 8&9 ft…wallballs unbroken

    Hitting 8 c2b each round…my shoulders are toast

  3. Tiffany

    This was my first invictus style crossfit WOD
    A. I did 75% of 1 rep max, @ 145lbs. & 6 strict handstand pushups I made it until the last 3 rounds I did 3 strict handstand pushups, 3 handstand pushups, and the last one I did 4 strict handstand pushups

    B. Clean Complex all sets at 125lbs

    C. 1st round 3 reps 135lbs
    2nd round 3 reps, 3rd round 2 reps

    D. My arms were dead by this point haha wall balls all 15 reps unbroken with 14 lbs ball, 5 chest to bars for all rounds except last round 6 reps chest to bar pullups. Chest to bar pullups are a weakness of mine my goal was to stay consistent with my reps even if they were scaled down

  4. sandra

    Workout of the Day
    A.
    Every 90 seconds, for 15 minutes (10 sets) of:
    Front Squat x 2 reps @
    155lbs
    Strict Handstand Push-Ups x 6 reps
    Rnd 1 : 6
    2nd: 6
    3rd: broke it up 3 and 3
    4th: broke it up 3 and 3
    5th. Broke it up 3 and 3
    6th. Broke it up 2. 2. 2. 2
    7th broke it uo 2. 2. 2. 2.
    8th 3 hspu on wall. 3 legs on box
    9th. 3 hspu on wall. 3 on box
    10th. 4 on wall and 2 on box
    i did much better with this. I really used joe to push me
    B.
    Five sets of:
    Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 135
    Rest as needed
    C.

    D.
    Every minute, on the minute, for 10 minutes:
    Odd Minutes – 15 Wall Ball Shots (30/20 lb)
    Even Minutes – 10 Chest-to-Bar Pull-Ups
    chest to bars
    first 3 rounds 10
    Last 2 rpunds. 5 and 5 to make it through.

  5. B-

    A all at 285, and hspu were unbroken-still having some shoulder impingement in my right shoulder

    B all at 225 OVHD lock out was not going so well. The clean felt really good.

    C 185-7,7,8

    D done with 25lb ball

  6. Joe

    A) 235 on front squats, form is getting better and consistent. Felt pretty easy. Happy about that. HSPU’s are a weakness but I’m getting stronger at them. Did about 7 sets unbroken. Then started to break them up. Felt strong though.

    B) used 225-245×3-250. Cleans are getting more consistent and feeling better. Always have trouble rounding and getting squashed but starting to break that on both my FS and Clean.

    C) felt really strong on this! Hit 9-9-9. Tried to hit a number and keep it there. Happy with the outcome. All singles but staying on the bar and moving.

    D) C2B UB every set. Did an extra set at the end just to try and dial my Butterfly form in. Used a 25lb ball for the WB’s. Felt good, happy with today overall and how I felt.

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