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Competitive Fitness 03.17.14


Competitive Fitness 03.17.14

Workout of the Day
Two sets for quality, not time, of:
Strict Handstand Push-Ups x Max Reps
Side Plank x 60 seconds each side

Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 1 rep

Build over the course of the 10 minutes so that by minute 8 you are at 90% of your 1-RM.

Pick up immediately after your 10th minute of shoulder press at that weight with…

Every minute, on the minute, for 10 minutes:
Push Press x 1 rep

Build over the course of the 10 minutes to today’s heaviest single.

Four sets for times:
AirDyne 75 Calories or Row 500 Meters (AD preferred)
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes
(note whether you rowed or rode Satan’s cycle)

Cool Down

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5 Responses

  1. Haines

    A: round 1: 13 strict HSPU 60sec plank
    round 2: 8 strict HSPU 60 sec plank

    B: 10 emom strict press: 75, 85, 95, 115, 135, 145, 155, 165pr, 175 failed.

    C: 10 emom push press: 135, 155, 175, 185, 205, 215, 225, 230, 235pr, 245 failed.

    D: 4 sets of 75 cal airdyn and 25 should to overhead then a 3min rest after each round: finish the 1st round finished at 4:23, 2nd rd started at 7:23 finished at 12:39 (5:17), 3rd rd started at 15:39 finished at 21:23 (5:42), 4th rd 24:23 finished at 29:45 (5:22)!

  2. Judith

    Pre workout I did kipping hsup.. Lol I guess I didn’t pay attention to the instructions.
    I did 10 strict kb push press after I already had done the two rounds lol The planks I held the fool minute in each side.
    A. Tricked press I started at 55lb end up at 85lb fail at 90lb.
    B.puss press started at 85lb end up at 120lb fail at 125lb.
    C. The air dying sucks it never gets easy, shoulder to over head 25reps @ 65lb. I didn’t keep track of the first round. The next 3 rounds were all interesting… I average about 8mins eat round.
    Had to stretch my legs they were hurting!

  3. Clint Hays

    A. Went 10 reps both rounds for the HSPU with 60 sec plank hold in between.
    B. Got up to 140# on the strict press, 5# under my max.
    C. PR’d on the push press @205#
    D. 1. 4:47
    2. 5:07
    3. 5:27
    4. 4:53

  4. sandra

    Warm up. 1rd light kb and shoulder circles to warm up shoulders. Then performed 9x strick hspu onto one ab mat 2nd rnd did 10x.
    A. Strict. 55. 65. 70. 75. 85. 95. 105 if I remember
    B. Push press. 105 110. 115. 120 125 125
    130. 130.
    C. I had to leave so I only did 2 rds of 75 airdine and 65lb 25x shoulder to overhead 10 5 5 5. I didnt keep track of my time. But i think each was over 6min

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