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Competitive Fitness 01.29.14

28
Jan

Competitive Fitness 01.29.14

Prep Work
Active Mobility

 

Banded drills, Foam Rollers, Lacrosse balls, Poly vinyl chloride Drills
10-15 Min

 

Workout of the Day
If possible, complete portion A, then rest 3-4 hours before starting portions B and C.
A.
CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead squats (120/90 lbs)
10 Muscle-ups

B.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90%
Rest 2-3 minutes between sets.

C.
Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Rest 60 seconds

Cool Down
Mobility

Please post results to comments

 

10 Responses

  1. T

    A. 60+ 10 was really difficult had to take off 5 lbs and drop to 85 oHS. My legs felt good but my upper body was fatigued from all the burpees.

    B. 130,152, 175, 185, 200, 210. 2nd to last set had to split to 3+3 .

    C. 3 sets 8 rows (35# bar) + 4 chin ups with thin blue band. Man I need to lose some weight so pull ups will be easier!!!!

  2. Tasha M

    A) 60+15. 35lbs. May of been able to go heavier, but those are awkward for me.
    B) 85, 95, 105, 115 125, 135. Still trying to find my max, but so far this is it!
    I was toast after this, no C for me!

  3. A. 115reps. got the burpees under 4min i think. OHS did 10,5,5,5,5. Muscle ups did 3 ,2,2,2,1 i think. this took me a long time. had about 60ish sec for the last 15 burpees.
    B. 10x 235
    10×275
    6×315
    8×340
    6×365
    4×385.

    Will do the last part tomorrow.

    Really liking the deadlift program.

  4. sandra

    Wow I learned a lot today i’m not ready for the regionals like I thought. I did well on the burpees but my transition to the OH squats sucked. I fatigued quickly at 85# squats. Legs felt great my arms are what fatigued.
    A:60 burpees 30 85# OH and only did 2 ring dips. I performed 3 muscl ups after i was done 3x with 1min break in between. Sorry Brenden I couldn’t make them pretty (man I have a long way to go.)
    B: 145, 155; 165, 170, 185, 195. Dead lifts their getting stronger.
    C: bent over rows 4×6 75#, weighted pull ups 10# 2×6 2×4

  5. Chela

    A) 60 Burpees
    30 OHS w/65 lbs
    B) 105×10
    125×10
    145×6
    155×8
    165×6
    175×4
    C) 8 bent over barbell row w/65 lbs
    2 pull ups w/I weight

    Will be bringing Lasagna????for Saturdays potluck

    1. Lindsay Sinnes

      I’m beat up.
      A) Finished 60 burpees (including face plant) and 27 OHS at 65#.
      B) I did 2 sets and called it a night.
      10@115
      10@145

  6. Judith

    A. Got to the OHS only did 19 at 85lbs. The squats just didn’t feel right. I had no control of the weight and bad technic. I was very disappointed.
    B. started at 140lb and end up at 220lb for the last four reps.
    I was done after the deadlifts didn’t fish the rest.

  7. Trashed me!!!!
    A. Did this a few weeks ago with the guys from cle elum and got 22 burpee’s into the next rd but today i only got 14 into the next…Those darn muscle ups kill me
    B. Did this at 630. Based off of my max from the summer of 475 and it was heavy today .261for 10-315 For 10-355 for 6 Felt Great was kinda surprised-8@380 Did not feel good.-6@405 Felt way better then last week and 425 for 4 didn’t even happen once….
    C. Thursday

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