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Competitive Fitness 01.31.14

31
Jan

Competitive Fitness 01.31.14

Remember that this Saturday we will be having our competition. So NO classes will be available. If you are competing or judging please arrive at 8:15. First workout will start at 9am. We could use more judges so let us know. Also we will not be having a 6:30 pm class tomorrow. Bring your friends family and some food and let’s have a good time.

Prep Work
8 Sets Of
:10 Front Rack Hold-Strict Press :10 OVHD lockout
75/55

Workout of the Day
A.
Take 15 minutes to build to today’s heavy Push Press

Followed immediately by…
Every minute, on the minute, for 5 minutes:
Split Jerk x 1 rep @ today’s heaviest push press
(work on perfect mechanics, and add a 1-2 second hold at the receiving position of the jerk before recovering your feet)

B.
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%
Rest 2 minutes between sets.

These percentages should be based off of your heaviest winter Back squat. Not all time PR
(If possible, perform C and D 3-4 hours after A and B.)

C.
Complete as many rounds and reps as possible in 5 minutes of:
10 Chest-to-Bar Pull-Ups
10 Alternating Pistols
10 Handstand Push-Ups

Rest exactly 2 minutes, and then…

D.
Complete as many round and reps as possible in 5 minutes of:
10 Burpee Box Jumps (24″/20″)
10 Shoulder to Overhead (135/95 lbs)

Cool Down
Mobility

8 Responses

  1. T$

    A. Worked up to 105 on my push press.
    B. 130, 145, 165, 175, 165, 160, 140. Lady set was hard. Back is still sore from dead lifts on Wednesday.
    C. 2+ 4. Red ban for C2B. 26KB scale for HSPU

    2+5 on second part.

  2. Sarah H

    Thank You B- for letting me finish WOD- and taking time out of your time!
    Pre- work check- a.) worked up to 95lbs and dropped- so stayed at 90lbs for split jerks- got in five at 90lbs. Felt sloppy on last couple so add some 85’s in to finish on a positive note! B.) 95, 110, 120, 130, 120, 115, 105…. Felt goood! Seeing new PR-
    C.) two full rounds plus 10 chest to bar with black band and 5L and 3R – leg on box dippers ….
    D.) two full rounds plus four burpee box jumps!
    Good stuff! Thank You Crossfit! Have fun this weekend everyone doing the comp.!

  3. sandra

    140 push press. 5min emom split jerk 140.
    5min amrap 10 chest 2bar 10 pistols on 16box 10 hspu = 2+6,
    5min burp box jump 20″, 95# shoulder to oh = 2+10.

  4. Gina cacchiotti

    So…. I worked up to 125 lbs on my push press which I felt ok about, not great, but ok. My split jerk needs help so I stayed at 115. 2 full rounds plus 6 C2B… C2B feels better over time. Then 2 full rounds plus 12 at 85lbs shoulder to OH. Love the programming … Challenging and humbling ! My endurance feels lackluster these days .. Just hoping my strength improves 🙂

  5. Tasha M

    A) Push Press Built up to and Split Jerk: 85
    B) Squat: 85, 95, 105, 115, 105, 95, 90 (115 max so far)
    C) 2 Rounds- Chest to bar green and red band, used 18lb KB to work on strength, Pistols are HARD!
    Didn’t have time to do D

  6. A. Push press 245, failed 265 twice.
    hit 245 for the emom
    skipped B will lay off for a couple weeks on heavy back squat until my groin feels better.
    C. 4rounds +20 felt good on this.
    D. 3 rounds burped box jumps were slow.

    Cool Down set up the gym

  7. B-

    Idk what you mean cool down Marcos I kept sweating during that set up!!!

    Pr’d my push press by 5lb at 265. Had 270twice but just barely missed it. Had to hit a few light ones for before the eminent to get ready to jerk 265…overall prob the best day of my life for OVHD movements!
    Skipped B due to lack of time mostly heart

    c at the end of the day was not fun first 5 min amrap 3+20 it’s really frustrating to do kipping c2b instead of butterfly….
    Second portion got 3+5? The first time in my life I dint want to use my legs on the shoulder to OVHD that combo of burpees+dynamic jump kills me

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