Call Us: (509) 895-5624

Competitive Fitness 06.27.14

26
Jun

Competitive Fitness 06.27.14

Reminder we will be having our 1 year anniversary celebration this Saturday the 28th. The plan is to have 1 workout at 10am. (some sort of team event more details to come) then food, drinks, BBQ. Bring your own drinks and a side dish if you want we will provide the meat:). We will also be having a swap party. Bring any CrossFit gear that you don’t use anymore and you can trade it out for someone else’s. Hope to see everyone there.

Prep Work
2X30 Table top stretch
2X30 Couch stretch
2X30 Soleus stretch

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

Loads per set (by %): 65, 75, 85, 90, 90

B.
Five sets of:
Snatch Pull + Hang Snatch + Snatch
Rest as needed

Build to today’s heaviest set.

C.
Every two minutes, for 10 minutes (5 sets):
Overhead Walking Lunges x 16 steps

Use the heaviest load you believe you can handle for all five sets. Good starting loads might be 155/105 lbs…and move up from there if you’re handling it well.

D.
Three sets of:
Partner Glute-Ham Raises x 8-10 reps
Rest as needed
Weighted plank holds x 60 seconds
Rest as needed

OPTIONAL CONDITIONING SESSION
Complete as many rounds and reps as possible in 25 minutes of:
Run 1200 Meters
400 Meter Farmer’s Walk
(you choose the load for the farmer’s walk)

Cool Down
Mobility
Post results
Powered By Crossfit InVictus

1 Response

  1. Jonathan Douglas

    Prep
    Felt fine, felt like it took a while to complete

    Workout of the Day
    A. went off of 365: 2@235, 275, 315 (5pounds over), 330, 330 last reap was a good squeeze.

    B.
    Bar definintely was tied to the ground this morning … 155 will count as today’s heavy. ehh …

    C.
    These were something else, i’d be interested in seeing what this would feel like doing it in that afternoon. did first three sets at 105, last two sets bumped up to 125 i believe. that 155 is a goal of mine, walking rather than going in place may have actually felt better.

    D.
    Did not do.

    OPTIONAL CONDITIONING SESSION
    Ran a 1200m to get the legs going.

    Note to self, fuel better.

Leave a Reply