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Competitive Fitness 02.21.14

20
Feb

Competitive Fitness 02.21.14

Yes its 30 min long, but if you have time watch it. 
 
“They’re all going to have 300-lb. snatches, they’re all going to have 600-lb. deadlifts, they’re all going to run sub-5 (minute) miles, they’re all going to have sub-2:15 Frans.”—Dave Castro, on the future of CrossFit Games athletes
 
 
 
Prep Work
2 Sets of
Duck Walk
Table top stretch
Sampson Stretch
 
Workout of the Day
A.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 80% of 1-RM
 
B.
Complete as many rounds and reps as possible in 4 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (53/35)
50 Double UndersRest exactly 3 minutes, and then . . .C.
Complete as many rounds and reps as possible in 6 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (53/35)
50 Double Unders

Rest exactly 3 minutes, and then . . .

D.
Complete for time:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (53/35)
50 Double Unders

Rules and Standards:
*At the top position of the kettlebell swing the athlete must show an open shoulder overhead with the handle of the kettlebell directly over the hips and ankles.

Cool Down
Mobility-15 Min

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7 Responses

  1. Jonathan Douglas

    A good Friday in the books, looking forward to the weekend. Lets see here, Rich and I went in on Squats, i think i was all over the place, thinking it was Box Squats (haven’t seen these programmed…) then getting excited to work up to 360. 22h hit and felt maaaad heavy so we did our sets of three at 345.

    The workout itself was fairly long and humbling, row was good to get blood flowing, burpees … well, burpees are burpees, form was junky by third round. First round made it to half of T2B, 2nd go made it to half of the presses there abouts, last round cantered through with Ivan’s encouragement. If the sunshine continues might try my hand at the General this evening, looked like 18 minutes of Fun.

  2. Janet

    #165lbs for BS. Felt good!
    Ended up PR’ing later today and hit #205.
    Meh-I will get my back sqt and fs 1 rm higher!!

    Wod-
    First rd: Made it through 5 STO
    Broke t2b up in sets of: 11 & 9…I think

    2nd Rd-
    Made it through 28 STO.
    Broke T2b in sets of: 10, 5 & 5.
    Then set of 16 STO & set of 8 & 4.

    3rd RD-
    Broke T2B in sets of 15 & 5.
    STO- 10, 10, 7 & 3.
    KB Swings- 15, 10 & 15
    Unbroken on DBL Unders
    Time: 9.11min.

  3. Marcos

    A. Back squats feeling a lot better 285 for the first 3 sets 295 for the last 3. 80% would have been 305.

    B got 26 push presses

    C. Got 10 KB swings

    D. Got 10:05.

    Felt really good today… Last round felt like I rested a lot but good note hit 50 doubles unbroken.. That usually doesn’t happen after being smoked

  4. Susana Ramos

    A.140 for back squat. Could have done a bit heavier.

    B. air dyne for 2 minutes(not enough rowers) finished burpee box over jumps…. I used 24 inch box…. Not by choice! Did 1 toe to bar

    C. Air dyne, made it through 7 shoulder to over head at 75 pounds.

    D. Used rowers this time, did knees to elbow to work on my Kipping, used 35 pound kettle bell and did singles instead of DU(150) finished in 13:26 minutes!

    Oh and then I puked!:)

  5. Judith

    A. Back squats @165lb
    B. 4min got to 9 t2b
    C. 6min got to 13over head push press.
    D. I have no idea what time we started lol only that the clock read 43:20 when I was done. Lol
    Movability… Gina maked me run before and after the wod.. For that thank you Gina 🙂 for pushing me. New goal improve my running.

  6. ReneeG

    A. 160lb BS
    B. 2 Knees to Elbows
    C. 3 Shoulder to Overhead
    D. Not sure on the time I’m guessing 15 or 16 something, i was done after Sus!

  7. Bryn

    Skipped squats today (right knee’s a little sore). Worked on my snatch pulls. Getting a bit better. Might inadvertently be adopting more of the catapult style. We’ll see.
    WOD was tough. The row portions wasted me!!
    A: got through 16 K2E
    B: got through 24 shoulder 2 overhead.
    C: finished in 11:29 (I think). Did K2E in 5’s. S2O in 12,12,6 (should have just done 15×2). KB in 15,15,10. And DU in 20, 17, 13. Finished with my rope wrapped up in the overhead light. Guess my grip was a little too loose!!

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