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Competitive Fitness 02.10.15


Competitive Fitness 02.10.15

We have 27 members signed up already, can we get to 30 by the end of this week? Don’t miss out !! The 2015 season begins with the worldwide Open competition. (Click here).

SAVE THE DATE!!! February 14, at 8am we will be having a pull up clinic for FREE…. If you have never taken this class we highly recommend it. If you are not a member but wish to take this class you are welcome to take it for a $15 drop in fee. Learn the proper mechanics of a kipping pull up and how to become more efficient. For those that have taken it. Practice makes perfect so feel free to come in again.

Prep Work
Snatch prep
Take 5 min to warm up the various positions you will be going through

Workout of the Day
Four sets of:
3-Position Snatch @ 75-80%
(high hang, mid-thigh, below the knee)
Rest as needed

For time:
21 Muscle-Ups
15 Snatches (165/110 lbs – power snatch is fine)
9 Strict Handstand Push-Ups to Deficit (8″/4″)

TIME CAP: 9 Minutes
If you cannot complete this rep scheme in under 9 minutes, please scale the movements or the loads. This workout is intended to be fast and furious, with some of the best athletes in the world potentially completing it without breaking up the reps. If you need a few breaks, that’s ok, but if you think you’ll spend more than 5 minutes on muscle-ups, scale down the reps to something that can be done in closer to 3 minutes. Make similar adjustments, if necessary, to the snatches and handstand push-ups.

Eight sets of (total of 32 minutes):
45 seconds of Rowing (for max meters)
Rest 15 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
45 seconds of 24″/20″ Box Jump-Overs
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds

At the top of each minute, for 32 minutes, you will rotate stations and try to accumulate as many reps or meters as possible of each movement. If you don’t have strict handstand push-ups, perform a strict substitution – like L-Seated Dumbbell Press.

Note scores by movement…e.g., Rowing – 245/248/241/etc…

Three sets of:
Single-Arm DB Row x 8 reps each arm @ 2111
Rest as needed
Strict toes to bar X 5-7
Rest as needed

Cool Down
Post results

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3 Responses

  1. Tina

    A) started with 100 but cut back to 90 to work on technique…I muscle it too much and try to catapult from just above the knee

    B) first 5 min was muscle up practice
    Then 15 snatches at 95
    1 strict hspu

    C) rows – avg 160s-170s
    Did ring push ups…easier on my shoulder
    Box jumps -14 each round
    Ring dips -4

  2. Prep Work

    Workout of the Day
    165, 185, 185, failed my last set

    Got 19 muscle up in 3 ish minutes. finished the power snatches and hspu… did singles for both movements. noticed i had about 30ish sec left ran to the rings and made up my last 2 muscle ups… time was about 8:45

    Rowing 200, 183,193,185,185,179,179,184-1488
    hspu, 15,15,15,15,15,15,15,15… sets of 5 each time-120
    box jump overs… 24,25,23,22,23,20,20,24-181
    ring dips..12,9,10,10,10,10,9,9-120



  3. Cash

    A. Worked on technique and moving quickly at 75lbs
    B. 21 MU progression 15 75lb snatches 9 strict HSPU ( working on depth )
    C. Worked with Jude and Susana 🙂 thank gosh !! That was not fun!
    Rows 160-190’s… Varied
    5 HSPU ( last 3 rds kipping)
    18-23 box jump overs
    5 ring dips with red band
    Cool down and mobility

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