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Competitive Fitness 01.26.15

25
Jan

Competitive Fitness 01.26.15

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

CrossFit Reformation  is pleased to announce the Grand Opening of Renu Hot Yoga Monday, February 2nd . Renu Hot Yoga  will be giving a 15% discount to any CrossFit Reformation member that wishes to have a dual membership. The only requirement is that you commit for 3 months. In return CrossFit Reformation will be giving  any Renu Hot Yoga Member that wants a dual membership a 15% discount with the requirement of a 3 month commitment. I know all your coaches are excited for Renu Hot Yoga to open up as there are many benefits that yoga provides to CrossFitters. Here is a good article on the benefits of incorporating yoga. (click here). To stay updated follow them on Facebook and Instagram.

Prep Work
Same as general

Workout of the Day
A.
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 90-95%

B.
Every two minutes, for 12 minutes (6 sets):
Clean + Front Squat x 1 rep @ 90-95%

C.
Four sets of:
Touch-n-Go Power Cleans x 5 reps
Rest 2 minutes

Goal loading per set (by %):
*Set 1 – 70-75%
*Set 2 – 75-80%
*Set 3 – 80-85%
*Set 4 – 85+%

D.
Three sets for times of:
10 Hang Squat Cleans (155/105 lbs)
15 Chest-to-Bar Pull-Ups
20 Box Jump-Overs (24″/20″)
Rest 2 minutes

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

Six sets of:
Run 200 Meters @ 75-80%
Run 400 Meters @ 85-90%
Walk 200 Meters”

Cool Down
Mobility
Post results

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5 Responses

  1. sandra

    Every two minutes, for 10 minutes (5 sets):
    Front Squat x 1 rep @ 90-95%
    1180

    B.
    Every two minutes, for 12 minutes (6 sets):
    Clean + Front Squat x 1 rep @ 90-95%
    155lb
    C.
    Four sets of:
    Touch-n-Go Power Cleans x 5 reps
    Rest 2 minutes

    Goal loading per set (by %):
    *Set 1 – 70-75%115
    *Set 2 – 75-80% 120
    *Set 3 – 80-85% 125
    *Set 4 – 85+% 135

    D.
    Three sets for times of:
    10 Hang Squat Cleans (155/105 lbs)
    15 Chest-to-Bar Pull-Ups
    20 Box Jump-Overs (24″/20″)
    Rest 2 minutes
    9:55

  2. Prep Work
    Was still beat up from last week. Did a lot of mobility prior to working out today. Left back/hip was not happy.

    Workout of the Day
    A.
    Was really tight.. 225, 245, 265, 275, 275.. was suppose to use 305

    B.
    Every two minutes, for 12 minutes (6 sets):
    225, 245, 245,265, 275,275. Finally started feeling better.

    C.
    Four sets of:
    185, 205, 225 lost the bar going into my 4th rep. only got 3 on my last set at 225. I think I’ve hit this before so need work on it.
    D.
    1: 2:04 all unbroken.
    2: 2:54ish i think.. everything broken:)
    3: Over 3 min, wheels fell off. Been working on not pacing and just going all out. Good for training, not the best for good overall times, but hopefully it pays off:)
    Rest 2 minutes

    Cool Down
    rowed for 5 minutes recovery.

    Hopefully tomorrow my legs get a rest.

    Marcos

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