Call Us: (509) 895-5624

Competitive Fitness 02.03.15

2
Feb

Competitive Fitness 02.03.15

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

Prep work
2X7-10 lunge strict KB press
2X10 lat pull ups
3 min jump rope practice

Workout of the Day
A.
Two sets, not for time, of:
Kipping Handstand Push-Up x 12-15 reps
Double-Unders x 50 reps
Bar Muscle-Ups x 3-6 reps
For each of these movements, work on movement efficiency – make these as effortless as possible. If you’ve been following the program, you’ll know that we haven’t performed kipping handstand push-ups in a long time, but we need to make sure you’re prepared if they come up in the Open.
B.
Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
C.
C1.
Complete as many reps of Power Snatch as possible in 5 minutes of:
Row 1000 Meters
135/95 lb Power Snatch x Max Reps
Rest 5 minutes, and then when the clock hits 10:00, perform the following…
C2.
Complete as many reps of Toes to Bar as possible in 5 minutes of:
Row 1000 Meters
Toes to Bar x Max Reps
Rest 5 minutes, and then when the clock hits 20:00, perform the following…
C3.
Complete as many reps of Handstand Push-Ups as possible in 5 minutes of:
Row 1000 Meters
Strict Handstand Push-Ups x Max Reps
D.
Four sets of:
Chinese Rows x 5 reps
Rest as needed
Tempo Ring Dips x 8-10 reps @ 1112
(pause one second at the bottom, and two seconds at the top)
Rest as needed

Cool down
Mobility
Post results

Powered by Crossfit Invictus

2 Responses

  1. Marcos

    Prep work
    Done

    Workout of the Day
    A.
    15 for hspu both sets
    Doubles first set was off 2nd 50 ub
    Bar muscle ups first 3, felt off so did 8 second set.

    B: did this in nanos to work on overhead position in nanos if I have to overhead squat with them. Hit 205, and failed 220… Was really close to getting this. Best I’ve done in nanos so I’ll take it
    C.
    C1.
    10
    C2.
    20.
    C3. 38
    D.
    Done..

    Feel better no then when I started

  2. Cash

    A. Kilpping HSPU/ 3 sets of 5 for each round
    50 DU’s unbroken for each round
    2 bar muscle ups each round …taking it slow 🙂 but happy I got them 🙂

    B. Worked up,to 95lbs, failed at 100, frustrating !
    C1. 1k row, 2 snatches
    C2. 1k row 7 toes2bar
    C3. 1k row 4 HSPU
    *** still need to get my 1k row closer to 4min, finishing closer to 4:15 on these 3 sessions

Leave a Reply