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Competitive Fitness 06.17.14

16
Jun

Competitive Fitness 06.17.14

Prep Work
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 6-12 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Minute 3 – Unbroken Double-Unders x 40 reps

Same as last week…just want to see that everyone is improving and able to follow the progression.

Workout of the Day
B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Build over the course of the 8 sets.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 55-65%
Rest 2 minutes between sets.

Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

D.
Every 8 minutes, for 24 minutes (3 sets) of:
Row 1000 Meters
20 Burpees Over the Erg
20 Push Press (115/75 lbs)

Cool Down
Mobility
Post results
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Don’t for get the  Reformation Kids starts tomorrow.  Gotta say I’m am excited. 

14 Responses

  1. Tina

    A) I did it …used 26lb kb for HSPU

    D) Row,burpee, pp…completed each round with 15-30 seconds to spare.

    Going back this afternoon for more.

  2. sandra

    Hspu descent 4sec off of a bench press. 30 l sit split with straight leg bent knees one single straight leg helped me make it through the 30sec. 40du not strict through.

    Push press + split jrk 55, 65, 75 85 95 105 110 115
    Called it good.
    Tried strict press with 35lb bar should er said no. Quick movements dont bother it. It’s the slow rotating movements that get it

  3. Well Today was hard.
    HSPU-10’s
    LSIT :30 With knees high can’t do the extended style yet, fatigues my lower back real quick
    DB UN check

    The PP/SPL Jerk complex did the majority at 155/185, Working on not over extending and keeping my midsection tight is a full time job it seems like. Jerk Felt fast and well controlled.

    Strict press. I think I did the whole thing in under 6Min…Had to hurry to finish before the next class started. All %’s based off of 185. Presses still don’t feel 100%-Taking that many months off of barbell work has really tightened up my Wrist.

    Stayed late tonight to finish the 1k Burpee PP combo…I think its only because Marcos and I got into a game of chicken with who wanted to workout with the 630 class…we both lost.
    5:35, 6:03, 6:12. Each set I tried to keep my 500M pace under 2:00 and try and push the pace on the burps till marcos got done with the row then try and be very efficient. Was really hard when he was right on my ass the whole time. On the Push press 1st rd 15/5 2nd rd 12/8 and 3rd rd 12/8…Was a very hard workout…

  4. Tina

    B) pp + split jerk

    85,95,105,115,125F, 125F,125,130

    Any kind of pressing jerking I hate…my heart and mind were not. You have to have that speed and intensity to do well with this lift in my opinion and it was not happening.

    C) Press

    55,60,65,85 failed after 2nd rep, 85 failed after 2nd rep, 80,80, 10 reps at 65lbs.

    Sorry B I did not read about the negatives until later and just did kb press.

  5. Ja

    A. Used 26kb. Did 8reps/30sec L hold..
    B. Push press. 85/105/115/125..fail on the second one @ 125 push jerk it couple of times. My shoulder was done it wasn’t happening.
    C. Skipped stricked press again no time.
    D. Firts round I had 30sec to rest. Second round only 7sec. Third round I went over my 20secs.

  6. Eterna

    Prep work: did 4 reps of HSPU negatives, did 1 L sit for like 10 seconds (yay me) but had to do static knee raises for the rest. Finished DIs around 30-40 secs.

    A) did 2 sets at each weight;
    55
    75
    85
    100

    B) 1st @ 45
    2nd @ 55
    3rd @ 60
    4th-7th @ 75
    8th @55

    C) did 1000m row, 10 burpees, and 10 push presses @75 w/ 30-45 secs to rest between each round.

  7. Kerri

    Ran with Eric he pushes me, I need that!!! Air dyne was yucky!!! Good workout! See you next week! Bemidji crossfit here I come!

  8. Melvin

    A: 10x HSPU, 25ish second L-sits, could only get about 23 unbroken DUs before I would whack myself. I stayed pretty consistent throughout all the rounds.

    B: PP/Split Jerk – Started at 135# and worked up to 225#. Stayed at 225 for the last couple sets.

    C: Strict Press – Started at 115# for my 50% and got up to 190# which was my 85%.

    D: Round 1 – finished full round with 45 seconds left.
    Round 2 – finished with about 30 seconds left bit only got 15 PP. I needed some time to catch my breath.
    Round 3 – finished again with about 30 seconds left bit with only completing 15 PP pretty much cause I got lazy.

  9. Cash

    HSPU descents
    L holds for 30’sec each round
    Unbroken DU’s felt good 🙂

    PP/PJ up to 105… Being careful:)
    Strict press.. Thanks to Rene pushing me I got up to 95, then did 85lbs for 10 reps

    3 rds of row/ burpees/ 55lb pp
    About a min to rest each round, next time I will add weight for pp

  10. Chela

    A) HSPU negative
    L sits
    DU
    B) push press + Jerk
    65,75,85,95,100 only did 5 sets not 8 bc my brain is still on island time

  11. Rene Garza

    Section A was tough but got me warmed up. Did 4 hspu, 30 sec on dead hang used knees, just did DU until the 45 sec mark then stoped. Section B.) 135,135,155,155,175,175,185, 185. C.) Strict OVHD Press 135,145,155,175×3, 185×3, 185×3, 185×3, 135×11. This felt good especially towards the end. Section D.) Finished first round with 30 sec left, got to 12 push presses on round 2, finished round 3 5 seconds after 8 minute cap. Good work out!

  12. A.
    Every minute, on the minute, for 12 minutes:
    Minute 1 – Strict Handstand Push-ups. Got 12,12,12 feeling good with these.last week did 10’s

    Minute 2 – L-Seated Dead Hang x 30,30,30. this was tough but feel that i am getting better at these. Same as last week.

    Minute 3 – Unbroken Double-Unders x 40 reps. Better the last week was able to get 40 UB. i think having my own rope helped

    Workout of the Day
    B.
    Every two minutes, for 16 minutes (8 sets):
    Push Press + Split Jerk
    built up to 235, the 4 sec pause has helped me catch with a bent back leg and has helped me tighten my core.

    C.
    Strict Overhead Press
    * Set 1 – 5 reps @ 50%
    * Set 2 – 5 reps @ 60%
    * Set 3 – 5 reps @ 70%
    * Set 4 – 3 reps @ 85-90%
    * Set 5 – 3 reps @ 85-90%
    * Set 6 – 3 reps @ 85-90%
    * Set 7 – 3 reps @ 85-90%
    * Set 8 – 10 reps @ 55-65%
    Rest 2 minutes between sets.
    This felt better then last week, last week i failed my last set of 3 at 165 %slightly lighter then my one 1 rm this week i was able to hit all set including the extra one they added

    D.
    Every 8 minutes, for 24 minutes (3 sets) of:
    Row 1000 Meters
    20 Burpees Over the Erg
    20 Push Press (115/75 lbs)

    This sucked first round was right on B butt, 2nd round he got away from me on the row and i was playing catch up on the burpees.

    PP for my first round was a mess everything felt off, did 20 UB but i know there were some jerks. 2nd round felt way better, had a really tight grip on the bar and went 20 UB, last round i wussed out and did 8/12.
    Times
    i forgot to write them down from the white board. First round was under 6 min, last two round under 7min

    Marcos

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