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Competitive Fitness 02.16.15

16
Feb

Competitive Fitness 02.16.15

We now have 36 members signed up, can we get to 50 by the end of this week? Don’t miss out !! The 2015 season begins with the worldwide Open competition. (Click here).

With the OPEN starting Thursday the 26th, and our goal of having over 50 members participate.  We will be needing a lot of help judging. If you take this course and help us judge,we will reimburse you the $10.(bring your certificate).  For those of you that struggle with the names of different movements this course is highly recommended. (click here) to take the judges course

Prep Work
Personal Mobility/Stability work 5-8 Min

Workout of the Day
A.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Clean

Build over the course of the six sets to your heaviest possible load.

B.
Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 80-85%

C.
CrossFit Games Open 14.2
Every 3 minutes for as long as possible complete:

From 0:00-3:00
Two rounds of:
10 Overhead Squats (95/65 lbs)
10 Chest-to-Bar Pull-Ups

From 3:00-6:00
Two rounds of:
12 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups

From 6:00-9:00
Two rounds of:
14 Overhead Squats (95/65 lbs)
14 Chest-to-Bar Pull-Ups

Etc., following same pattern until you fail to complete both rounds within the 3-minute period.

STOP AFTER THE ROUND OF 18! This is extremely important. Those of you who are successfully completing the round of 18 are in a very good spot to qualify for Regionals, and you need to prioritize your recovery and health going into next week.

Compare your results to January 5, 2015.

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

Every 8 minutes, for 32 minutes (4 sets):
Run 1200 Meters

Goal is to run each set as fast possible. Note times for each set.

3 Responses

  1. Tina

    A) 125-135-140-145-150-155F power clean

    B) 175 x 4 rounds failed 3rd rep of 4th round
    160-165-165-170

    C) made it through first 2 rounds
    Plus 26 reps

    Total 114 reps
    Last time 46 reps

    I got my last chest 2 bar for the 12 round with only 2 sec left on the clock

  2. sandra

    A.
    Every two minutes, for 12 minutes (6 sets):
    Power Clean + Clean
    new powet clean pr 160 clean failed rushed it.

    Build over the course of the six sets to your heaviest possible load.

    B.
    Every minute, on the minute, for 8 minutes:
    Front Squat x 3 reps @ 160

    C.
    CrossFit Games Open 14.2
    Every 3 minutes for as long as possible complete:

    From 0:00-3:00
    Two rounds of:
    10 Overhead Squats (95/65 lbs)
    10 Chest-to-Bar Pull-Ups

    From 3:00-6:00
    Two rounds of:
    12 Overhead Squats (95/65 lbs)
    12 Chest-to-Bar Pull-Ups

    From 6:00-9:00
    Two rounds of:
    14 Overhead Squats (95/65 lbs)
    14 Chest-to-Bar Pull-Ups

    1 full rnd of 14 ohs and pu then got through 14 oh squats and 3 cheSt to bar

    1000 met row 4:40
    5 min airdine 58 cal achieved.

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