Call Us: (509) 895-5624

Competitive Fitness 06.23.15

23
Jun

Competitive Fitness 06.23.15

Prep Work
Shoulder/OVHD mobility 5-8 min

Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 40-50 reps

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

Build over the course of the 8 sets.

C.
One set of:
Strict Overhead Press x 10 reps @ 65-70% of 1-RM

D.
Every 12 minutes, for 24 minutes (2 sets) of:
Run 800 Meters
15/10 Muscle-Ups
Run 800 Meters

If you believe this will take you more than 8-9 minutes to complete a set, please reduce the muscle-up reps and/or shorten the distance of the run.

 Cool Down
Mobility
Post resultsPowered By Crossfit InVictus

3 Responses

  1. HeatherD

    T2B 4-5
    HS holds 5 sec
    DU last round hit 50 unbroken

    PP plus jerks: failed at 95

    Strict press 60 lbs x 6 reps (70% of max)

    Last WOD scaled to 600m with 6-8 C2B

  2. Ken

    A
    Minute 1 – Strict Toes to Bar x 6-8 reps. Not too bad, but tough. 3 seconds is a long time!
    Minute 2 – Handstand Hold against the wall… All good.
    Minute 3 – Unbroken Double-Unders … Not yet, 8-12. Practice, practice…

    B
    Press & Jerk
    135, 155,155,165, 175 (fail), 165, 165, 165

    C
    115# 7X (~80% didn’t read the board :P)

    D
    Run was fine, M/U’s need head work. Building towards the 15…

  3. Jonathan.

    A.
    Showed up and jumped in, only got three rounds or so in.

    Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110 – slow and controlled = no toes touching any bar … open to suggestions
    Minute 2 – Handstand Hold – 17, 32 45 seconds, best HS holds have felt, oh… got spotted by Joe for one free-standing
    Minute 3 – Unbroken Double-Unders x 40-50 reps – unbroken into the 20s, highest was 27 I believe.

    B.
    Every two minutes, Push Press + Power Jerk + Split Jerk
    Followed Joe’s numbers, 185-205-225-235-245-260 (PP and Split only) -275 (failed first two then stopped) math was wrong, shouldn’t have taken sucha large jump.

    C.
    One set of:
    Strict Overhead Press x 10 reps @ 145 – alot of leaning

    D.
    Run 800 Meters
    15/10 Muscle-Ups
    Run 800 Meters

    Did in the morning session, got all running done, did C2B (7/15) for two rounds.

    PM O/T
    2000m row – 7:16
    200 Double Unders
    500m row sprint – 138

    laid on ground.

Leave a Reply