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Competitive Fitness 02.04.15

3
Feb

Competitive Fitness 02.04.15

We have 25 members signed up already, don’t miss out !! The 2015 season begins with the worldwide Open competition. (Click here).

Prep Work
50′ Inch worm push up
2X10 Drinking birds
2X10 Leg pumps

Workout of the Day
A.
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.

B.
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

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
Glute-Ham Raises x 6-8 reps @ 3011
Rest 60 seconds

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

Three sets of:
Run 800 Meters
2 Legless Rope Climbs (15′)
20 Meter Handstand Walk
30 Walking Lunges with KBs (24/16 kg)
Rest 5-8 minutes

Cool Down
Mobility
Post results

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2 Responses

  1. cash

    Let’s just say today was not one of my better days 🙁
    Deadlifts felt heavy
    125 145 170 180 205 225( 2 reps )
    11.4
    Burpees felt ok
    Stunk it up with OH squats @ 90lbs
    **** just a good reminder of weak spots !

  2. sandra

    We have 25 members signed up already, don’t miss out !! The 2015 season begins with the worldwide Open competition. (Click here).

    Prep Work
    50′ Inch worm push up
    2X10 Drinking birds
    2X10 Leg pumps

    Workout of the Day
    A.
    Deadlift
    *Set 1 – 10 reps @ 55% 125
    *Set 2 – 10 reps @ 65% 140
    *Set 3 – 6 reps @ 75% 155
    *Set 4 – 8 reps @ 80% 175
    *Set 5 – 6 reps @ 85% 205
    *Set 6 – 4 reps @ 90% 220
    Rest 2-3 minutes between sets.
    My back ia still tired from my course
    B.
    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 low ring mu working on hip thrust with feet on ground

    126score

    C.
    Three sets, not for time, of:
    Bent-Over Barbell Row x 6-8 reps @ 2111
    65lbs
    Rest 60 seconds
    Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
    10lbs
    Rest 60 seconds
    Glute-Ham Raises x 6-8 reps @ 3011
    Rest 60 seconds

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