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Competitive Fitness 02.22.14


Competitive Fitness 02.22.14

Prep Work
Team stretch

Workout of the Day
For Max Reps:
60 Seconds of Muscle-Ups
Rest 60 seconds
60 Seconds of Handstand Push-Ups
Rest 60 seconds
2 Minutes of Double-Unders
Rest 60 seconds
60 Seconds of Handstand Push-Ups
Rest 60 seconds
60 Seconds of Muscle-Ups
This portion will take you exactly 10 minutes. Please list scores separately for each of the 5 sections like this:
MU1 – 14 reps
HSPU1 – 39 reps
DU – 187 reps
HSPU2 – 24 reps
MU2 – 10 reps
Rest a decent amount then…
“CrossFit Open Event 13.5″
Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (100/65 lbs)
15 Chest-to-Bar Pull-Ups
If 90 reps (3 rounds) are completed under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed under 8 minutes, time extends to 12 minutes.
For the purposes of our training for the Open…if you complete 6 full rounds under 8 minutes, just pat yourself on the back and save the rest for the Open in case this one pops up again.
Row 3000 Meters @ 80%

Cool down
General warmup
Post results

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3 Responses

  1. Tasha M

    A) Progression Muscle ups using green band on rings, Progression HSPU’s trying to get head off mat and also some strengthening using 18lb KB. It’s driving me crazy that I cant get one, but I’ve been working on a lot of strengthening lately. Double Unders, I can do every other at about 15 unbroken, getting better.
    B) 1 round +4.
    C) That’s the longest row I’ve done yet. 1623

  2. sandra

    Worked out at ymca performed upper body bench 8x 115 8x 120 6×125 5×135 2×145 1×150.
    3×20 pull downs 75lbs with travel push ups 1:1 10x over a 4inch box inbetween pull down sets. Anterior middle and post deltoid straight arm raises woth 10 lbs for my rotator cuff. Bent over rows 45lb 3×15, incline bench 65lbs 3×15, bent over flys 15lb 3×10.
    Core: x20 toe touches,
    X20 reverse crunch with straight legs in air
    X20 hollow hold 20sec
    X20 prone super mans
    X20 1:1 bicycle
    Repeat x3
    14:40 3000 met row

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