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Competitive Fitness 08.04.14

3
Aug

Competitive Fitness 08.04.14

I would like to congratulate everyone that competed this weekend. A lot of podium finishes. Gina and Tina both finished on the podium and all the guys placed at the olympic lifting competition in Tri Cites. Proud of everyone and keep up the hard work. Check out the video Marisol From CrossFit Lower Valley made.(click here)

Prep Work
3 Rds
5 Snatch Grip RDL’s
5 Snatch high pull-elbows high and outside
5  High Hang snatch

Workout of the Day
A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1.1.1
(rest 10 seconds between singles)

Loading by set (by %): 50, 60, 65, 70, 75, 80, 80, 85

B.
Every 2 minutes, for 10 minutes (5 sets):
Halting Snatch Deadlift + 2 Snatch Pulls @ 85-95% of 1-RM Snatch

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 6 reps @ 80%
*Set 8 – 4 reps @ 80%

D.
Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of Strict Handstand Push-Ups
(if you don’t have strict HSPUs, sub L-Seated DB Presses)
Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011

OPTIONAL Additional Conditioning Session
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed early in the day, at least 3-4 hours prior to today’s primary work.

Eight to Ten sets of:
Run 400 Meters @ 5-10% faster than your 1600m PR pace
Rest 60 seconds

Example – If you run a 7-minute mile (1:45/400m), you should be aiming to run 1:30 to 1:35 for each 400 meters.

Cool Down
Mobility
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5 Responses

  1. Haines

    Prep Work
    3 Rds
    5 Snatch Grip RDL’s
    5 Snatch high pull-elbows high and outside
    5 High Hang snatch

    Workout of the Day
    A.
    Every 2 minutes, for 16 minutes (8 sets):
    Snatch x 1.1.1
    (rest 10 seconds between singles)

    Loading by set (by %): 50@105, 60@125, 65@135, 70@145, 75@160, 80@170, 80@170, 85@180

    B.
    Every 2 minutes, for 10 minutes (5 sets):
    Halting Snatch Deadlift + 2 Snatch Pulls @ 85-95% of 1-RM Snatch all five sets at 205

    C.
    Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
    Back Squat
    *Set 1 – 6 reps @ 60% of 1-RM
    *Set 2 – 4 reps @ 70%245
    *Set 3 – 2 reps @ 80%275
    *Set 4 – 6 reps @ 70%245
    *Set 5 – 4 reps @ 80%274
    *Set 6 – 2 reps @ 90%305
    *Set 7 – 6 reps @ 80%275
    *Set 8 – 4 reps @ 80%275

    Back squats felt good today! And hopefully I will be back tonight to finish D and the optional workout.

  2. Tina

    A) 65,70,80,85,90,95,95,100

    B) halting snatch + 2 pulls

    Started with 115 then dropped down to 85 to work on my pulls

    C) 145,170,190,170,190,215 x1 rep, 190,190

    D) I did it and now my hamstrings hate me

    For once I really wanted to do the running…there was just not enough time in the day. Marcos gave me a free pass since we competed this weekend.

  3. sandra

    Workout of the Day
    A.
    Every 2 minutes, for 16 minutes (8 sets):
    Oh squats x 1.1.1
    (rest 10 seconds between singles)

    Loading by set (by %): 50% 60
    , 60, 65lb
    65, 70lb
    70, 85lb
    75, 90lb
    80, 95lb
    80, 95lb
    85, 100lb
    B.
    Every 2 minutes, for 10 minutes 5 walking lunges @ 85% of 1-RM OH squat which is 120lbs
    Worked up to 100lbs
    1st round x5 65
    2nd rd x5 75
    3rd rd x5 85
    4th rd x5 95
    5th x5 100 I was really poooped my upper back was tired so my form was going I had to really focua on my core and tight upper thoracic.

    C.
    Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
    Back Squat
    *Set 1 – 6 reps @ 60% 140
    *Set 2 – 4 reps @ 70% 155
    *Set 3 – 2 reps @ 80% 165
    *Set 4 – 6 reps @ 70% 155
    *Set 5 – 4 reps @ 80% 165
    *Set 6 – 2 reps @ 90% 175

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