Call Us: (509) 895-5624

Competitive Fitness 06.13.14


Competitive Fitness 06.13.14

Prep Work

50′ Inch worm push ups
2X30 Table top stretch
2X30 Couch stretch
2X30 Solues stretch


Workout of the Day
Five sets of:
Front Squat x 2 reps
Rest as needed

Loads per set (by %): 60, 70, 80, 85, 90

Six sets of:
Hang Snatch + Snatch + 2 Overhead Squats
Rest as needed

Build to today’s heaviest set.

Four sets of:
Bulgarian Split Squat x 8 reps @ 3011
(use heavy DBs or KBs in each hand)
Rest 90 seconds
Seated Strict Overhead Press x 8 reps
Rest 90 seconds

Three sets of:
Partner Glute Ham Raise 3-6 Reps
A demo on a how to do so use GHR #1 Variation

Rest as needed
Weighted Plank Holds click to the left x 60 seconds
Rest as needed

Four sets of:
3 minutes of Running @ 65-70% effort
2 minutes of Running @ 80-85% effort

Cool Down
Post results
Powered By CrossFit InVictus

4 Responses

  1. Jonathan Douglas

    Felt good, felt like it took a while to get going this morning.

    Workout of the Day
    A. 2 x 225, 255, 300 (did a set of 275 for some reason…), 315, 335.
    Felt good and am looking forwards to possibly building on my PR in
    hopes to help my CJ

    155 ended up being heaviest for this day, I think Friday snatches
    need to be left for the afternoon. Bar speed fairly slow, chest was
    dumping forward … things were all over the place. Only did four rounds

    Time not on my side this morning, go one good set of Bulg. spl. sq, then
    prior to that got one set with green taped bell

    Berno and I did planks whit 45lb weight.

    Celebrate the ran folks, have a good one.

  2. Ja

    A.Front squat.
    2@115, 2@140, 2@150 2@160 2@170

    B. Hang snatch+snatch+2OHS
    started light. Set 1-4, I went through the sets fairly quickly. Did all 5 sets unbroken. Only the last set I dropped it and reset, I think it was a bad idea. 55, 65, 75, 85, 95, 105.
    The overhead squats felt a lot better.
    C. 4set of 8 lunges each leg, 8 strict press. Use the 26kbs for the lunges and the strict press.
    Didn’t have enough to time do the rest.

  3. sandra

    Front squats with Gina.
    2×95, 2×105, 2×125, 2×135, 2×155

    Hang snatch+snatch then 2 OH squats. 35, 55, 65, 70, 75, 85, 90, 95.

    26lb kb for lunges 8 each leg 30×1 count 8 strict press 26kb
    When you work next to tina you hot to step up

    Russian hamies with tintin3x8
    Used 25 plate for planks 60 seconds. I was scared by tina after I was already holding and she says “hey clint can you start the time.”
    No time for running had to leave and get my babies

    Now at the movies typing this out and I cant cross my legs I cant hang my legs I cant get comfortable. Ughh my legs are pooped. Hahahaha I love it! That means I worked my butt off.

  4. Sarah H

    Warm up done!- front squats: 2x’s each: 75, 85, 95, 105, 115… Felt really good- could have gone for more!!!
    Snatches- are one of my favorites- four positions: warmed up with 35- then 45,45, 55,55,55,55- when they were on they were on- felt awesome- some up on toes leaning forward- causing me to drop to my knees- I would then hold the bar overhead and honestly I just wanted to figure out how to get up!!! Sandra was like drop it Sarah!
    Used the 16lbs KBs- for lunges and rotated 16/26 KBs for strict push press- did some work with Gina! Planks 25lbs. 60 sec.x3!!!! Mataya got in on this too- awesome working out with Gina Tina and Sandra- and Ken!!!! Ran a lap with Tina and Gina- thanks lady’s

Leave a Reply