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Competitive Fitness 01.14.15

13
Jan

Competitive Fitness 01.14.15

Prep work
50′ inch worm push up
2 X10 drinking birds
2X10 leg pumps

Workout of the Day
A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the progression and avoid the typical CrossFit Type-A notion that you have to hit a new PR every day.
B.
Three rounds for time of:
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)
This is the first workout of the Kill Cliff East Coast Championships, called “Mary Meets DT.” It should be a fun, quick workout. Most of you won’t have a chance to play at the ECC, but you can all play around with this fun workout and be inspired by some of the scores you see on January 24.
C.
Rest 4-6 minutes after “Mary Meets DT,” and then…
Every 3 minutes, for 12 minutes (4 sets) for times:
Row 250 Meters
50 Double-Unders
D.
Three sets, not for time, of:
Banded Good Mornings x 8-10 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 45 seconds
DB KB SINGLE LEG RDL x 4-6 per side reps @ 2012
Rest 45 seconds

Optional Additional Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours.

Four sets of:
Run 400 Meters
1 Legless Rope Climb
10 Meter Handstand Walk
10 Strict Handstand Push-Ups
10 Meter Handstand Walk
1 Legless Rope Climb
Run 400 Meters
Rest 2 minutes

Cool down
mobility
Post results

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2 Responses

  1. Tina

    A) 150-180-195-225-245

    B) hspu -used 35lb kb
    Pistols as always need work.
    I have really wanting to learn how to butterfly lately
    105 for DT portion…did 11 dears took a rest went in to hpc and did 8 then rested then went into 6s2oh …took me 13:57

    Starter next portion at 20:00

    250 row
    50double indeed

    First two rounds took 2 minutes next two took about 2:15-2:30

  2. sandra

    .
    Deadlift
    *Set 1 – 10 reps @ 145
    *Set 2 – 10 reps @ 165
    *Set 3 – 10 reps @ 185
    *Set 4 – 8 reps @ 205
    *Set 5 – 6 reps @ 225
    Rest 2-3 minutes
    B.
    Three rounds for time of:
    5 Strict Handstand Push-Ups focusing on scapular control
    10 Alternating Pistols used bar for assists my knee have been killing me lately
    15 Pull-Ups no breaks today kipping felt good
    12 Deadlifts (155/105 lbs)
    9 Hang Power Cleans (155/105 lbs)
    6 Shoulder to Overhead (155/105
    split cleans 5 and 4
    split shoulders to over head 3 and 3
    this kicked my bootey alot harder than i expected
    C.
    Rest 4-6 minutes after “Mary Meets DT,” and then…
    Every 3 minutes, for 12 minutes (4 sets) for times:
    Row 250 Meters
    50 Double-Unders
    And DU need a tremendous amount of work

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