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Competitive Fitness 01.30.15

29
Jan

Competitive Fitness 01.30.15

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

BLUE FRIDAY at the gym, wear your hawk gear while working out. The incentive is that whoever gets the most likes on Facebook and Instagram will win 4 free Fit Aids. Here is how this will work.

1. Wear you Seahawks gear to the gym, one of the coaches will take a picture, and post it on Instagram and Facebook.

2. You then will share your picture from our Facebook or repost(download the repost app) from our Instagram account.

3. You must use the hashtags #cfrhawks #crossfitreformation

4. Two winners will be announced on Saturday Morning. One will be whoever has the most likes on Facebook and the 2nd one will be whoever has the most likes on Instagram.

The more participants the better this will be, so barrow some Seahawks gear if you have to, get creative if you want to and let’s have some fun.

Prep work
2X30 of the following
Table top stretch,
couch stretch,
soleus stretch.
Additional personal OVHD prep should be taken care of before portion A.

Workout of the Day
A.
Every minute, on the minute, for as many minutes as possible…
Front Squat + Jerk
*Minute 1 – 245/155 lbs
*Minute 2 – 255/165 lbs
*Minute 3 – 265/175 lbs
*Minute 4 – 275/185 lbs
*Minute 5 – 285/195 lbs
…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.
B.
For time:
25 Shoulder to Overhead (115/75)
5 Muscle-Ups
20 Shoulder to Overhead
4 Muscle-Ups
15 Shoulder to Overhead
3 Muscle-Ups
10 Shoulder to Overhead
2 Muscle-Ups
5 Shoulder to Overhead
1 Muscle-Up
C.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – 2 reps @ 90%
*Set 6 – 4 reps @ 85%
*Set 7 – 6 reps @ 75%
Remember that these percentages should be based off of your 1-RM back squat from December 8.
D.
Complete as many rounds and reps as possible in 8 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
This is a classic CrossFit triplet. It’s not something we practice often, but it’s good to touch once in a while to see if you remember how to move your body quickly, and to the movement standards! Don’t cut the range of motion just to improve your score, but rather practice this as if you were being judged on quality of movement as well as number of reps achieved.

Cool down
Mobility
Post results

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2 Responses

  1. Prep work
    Done

    Workout of the Day
    A.
    Started at 225, failed at 275lbs. Not happy with this, was hoping for at least 285-295
    B.
    M/U were unbroken….. 6:49
    C.
    skipped this… back was pretty tights.
    D.
    10+14
    Cool down
    rolled out

    Marcos

  2. Tiffany

    A. Started at 95lbs. But I accidentally added weight by 20lbs each time instead of 10lbs, I attempted 165 lbs twice and darn it I almost had it!
    B. Used 75lbs. And worked on ring muscle up progression.
    C. I worked up to 215lbs at 1 rep, I took it easy on these for some reason my back squats just feel very heavy, need to just listen to my body sometimes.
    D. I completed 7 rounds I was on my 8th round +7

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