Call Us: (509)840-0015

Competitive Fitness 01.21.14


Competitive Fitness 01.21.14

Prep Work

Three sets, not for time, of:

Nose-to-Wall Handstand Hold x 45-60 seconds

Double-Unders x 50 reps (note whether these are unbroken each set)

L-Sit x 60 seconds (accumulate in smaller clusters if necessary) Worksets

A. Every two minutes, for 12 minutes (6 sets): Snatch x 1 rep @ 90-95%

B. For times (against a running clock):

Row 500 Meters

10 Power Snatches (155/105 lbs)

20 Toes to Bar

When the clock reaches 8:00, complete the following…

Row 500 Meters

15/10 Muscle-Ups

30 Shoulder to Overhead (155/105 lbs)

When the clock reaches 12:00, complete the following…

Row 500 Meters

20 Toes to Bar

40 Handstand Push-Ups

When the clock reaches 20:00, complete the following…

Row 500 Meters

25 Burpees Over the Erg

50 Ring Dips


Cool Down


5 Responses

  1. Prep work was good/bad:) Its a good warm up but hard.. Double’s took me 2 sets each round. Nose to wall 60 sec unbroken, the l sit are hard. did 60 sec but brought my knees in.

    A. used 195 and missed 2, went to my knees on the one’s i missed.

    1st part 6:02 didn’t warm up much didn’t have much time so just jumped into this. Snatch did singles.
    toes to bar set of 10 and 2 sets of 5 i think.

    2nd part. got 10 muscle up first set of 5 and then 3 and 2’s

    3rd part
    t2b set of 10 and 2 sets of 5 these are feeling a lot better played around with bringing my hands in closer.
    hspu 2 sets of 10 then 6, 5, 5, and 4 i think.. had almost 2 min rest.

    last part took me 9:33 i think.. burpees were slow… Dips were sets of 5 played with figuring out my kipping.

    Cool Down went home.

  2. Sarah H

    Warm up done- A.) two at 45lbs. Felt good moved to 50lbs- two times- moved to 55lbs- completed one- dropped a couple and completed- B.)- completed first in 6:51- snatch 50lbs- then-8:00- row, 10 chest to bar and got seven shoulder to overhead 50lbs.- then 12:00- row toes to bar, and 28 kb push presses- 20:00- row, 25 burpees over erg- 50 dips took forever….. I did box/weight dips with band- and hands on box dips(?)- total time 33:48- good mobility-

  3. Janet

    Did this today on my own-
    A. Struggled w snatches @ 105.
    Did 2×10 t2b
    Only had about a min rest.

    B. made through 5 muscle ups.
    Did singles and was dying.

Leave a Reply