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Competitive Fitness 01.24.15

23
Jan

Competitive Fitness 01.24.15

The 2015 season begins with the worldwide Open competition. (Click here)

Prep work
Team stretch

Workout of the Day
A.
Four sets for times and efficiency:
10 Box Jumps (30″/24″ – Regionals Standards)
10 Toes to Bar
10 Alternating Pistols
Rest 2 minutes
This is SKILL work. You should be focused on establishing a good rhythm and efficiency with these movements, and on ensuring that you’re meeting the judging standards for each movement. Use a training partner as a judge and be strict with each other so that you train to perform correctly.
B.
Four rounds for time of:
5 Squat Cleans (185/125 lbs)
10 Chest-to-Bar Pull-Ups
20 Double-Unders
Rest exactly 5 minutes, and then…
C.
Complete rounds of 12, 9 and 6 reps for time of:
185/125 lb Overhead Squat
Chest-to-Bar Pull-Ups
Rest exactly 5 minutes, and then…
D.
Four rounds for time of:
10 Deadlifts (185/125 lbs)
20 Wall Ball Shots (30/20 lbs)

Optional Additional Session
Perform only if you have time for a second session 3-4 hours after you complete the first session.
Every minute, on the minute, for 20 minutes:
10 Meter Sled Push (20 second effort)
10 Burpees

Cool down
Mobility
Post results

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1 Response

  1. sandra

    A.
    Four sets for times and efficiency:
    10 Box Jumps (30″/24″ – Regionals Standards)
    10 Toes to Bar
    10 Alternating Pistols
    11:40
    Rest 2 minutes
    This is SKILL work. You should be focused on establishing a good rhythm and efficiency with these movements, and on ensuring that you’re meeting the judging standards for each movement. Use a training partner as a judge and be strict with each other so that you train to perform correctly.
    B.
    Four rounds for time of:
    5 Squat Cleans (/125 lbs)
    10 Chest-to-Bar Pull-Ups
    20 Double-Unders
    Rest exactly 5 minutes, and then…
    Cleans took time to re set every time
    need to work on cycling
    All chest to bar Unbroken
    all DU unbroken
    C.
    Complete rounds of 12, 9 and 6 reps for time of:
    95 lb Overhead Squat
    Chest-to-Bar Pull-Ups

    7:14

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