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Competitive Fitness 03.05.14

4
Mar

Competitive Fitness 03.05.14

Prep Work
3 Rds of
5 Stiff legged Deadlifts
5 High hang Power clean
5 push jerk
(75/55)
Then
15 Broad Jumps-Each jump max distance (focus on a soft landing)

Workout of the Day

A.
Every minute, on the minute, for 6 minutes, complete:
5 Squat Cleans (175/115 lbs)

Work for speed and efficiency, and then bring breathing and focus back to calm state before your next set.

B.
Three sets for max reps of:
60 seconds of Shoulder to Overhead (175/115 lbs)
Rest 2 minutes

Key is to work on efficiency to keep rep ranges close on all three sets – use your legs, drive yourself under the barbell, and stand up to full extension before bringing the barbell down.

C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Chest-to-Bar Pull-Ups
10 Ring Dips

Rest exactly 3 minutes, and then . . .

D.
Complete as many rounds and reps as possible in 4 minutes of:
20 Wall Ball Shots (30/20 lbs)
10 Toes to Bar

Evaluate how you feel if you need to draw back on the amount of volume please do so…Train smart.

Cool Down 
Mobility…10 Min
Post results

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5 Responses

  1. T

    Prep-used bar and felt good.
    A) I scaled and used 85# felt hard but I was efficient.
    B) 19, 23, 25. First round I was focusing on not burning out and staying consistent, 2nd round I focused on faster more efficient reps and 3 rf round focused on beating my last 2 scores.
    C) 2+6
    D) 2+6

  2. Cash

    A. Scaled to 95 lbs.. Still trying to get quick turnover, proper back alignment
    B. 17, 15, 17… At same95lbs… Trying to avoid too much won’t while preparing for next open workout
    C. Skipped this amrap.. Mad at myself, didn’t realize I had nit taken care of my callouses and I ripped hands on 1st C2b :(( not good
    D. 2 rounds plus 17…

  3. BoomBoom

    A. Did 135
    B. 8,8, 4 ( didnt rest, went right into the next set by accident)
    C. 3+5(was fun)
    D. 2+2(25# MB is not fun)
    *Ran in the rain to my jeep as my cool down!

  4. Bryn

    A: used 115#. Felt good. Working on being quicker with this weight. Was finishing each set in about 20 seconds.
    B: 115#- 20, 19, 17
    C: Did 5 pull-ups and 5 dips with red band. Red band is improvement. finished 5 rds + 3 reps
    D: 20# med ball and knees to elbows. Finished 3 rds and 6 reps.
    Stretched out my hammies and adductors. For mobility.

  5. sandra

    Warm up with bar then added 10lb plates 55lb total. Worked on quick elbows.
    A..115 lb cleans my legs were tired from Monday so this was tough today.
    B. Dropped to 105
    1.9x
    2.11x
    3.10x
    H eld on to the bar worked on breathing and listened to my body and let it determine how many I could do at a time.
    C.full chest to bar worked on hand placement. Dips worked on my leg kicks today no bands. I did 2+10
    D..I need to work on my wall balls. 20lbs. 2+17
    Stretched my ham adductor s and itb and quads.

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