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Competitive Fitness 08.19.14


Competitive Fitness 08.19.14

Reminder that you still have time to get your teams registered for the Team Series. Get your teams signed up. The gym will be giving prizes for the top 3 teams.

Here is a little more info. Its going to be fun so get going on this.

Prep Work
500M Row
2X10 Lateral lunges (set up a target or a certain height to aim for. Plates,small box, med ball, etc.)
2X10 Lat pull up
+Any extra mobility you feel would be beneficial to you as a individual.

Workout of the Day
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
(you should be getting more comfortable with these now, so start to challenge the loading if you’ve just been focused on positioning)
Rest 90 seconds
Weighted Chest-to-Bar Pull-Ups x 4-6 reps @ 21X0
(all sets must exceed loads used on August 5, 2014)
Rest 90 seconds

Bench Press
*Set 1 – 5 reps @ 60% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 8 reps @ 75-78%
*Set 8 – 8 reps @ 75-78%
Rest exactly 2 minutes between sets.

This is the same rep scheme as last week. If you made all sets, bump the loading on sets 7 and 8 by 2-3%. If you didn’t make all sets last week, keep the loads the same and make it a goal to hit every rep.

Two sets for max reps of:
4 Minutes of Rowing (for meters)
3 Minutes of Ring Dips @ 10X1
(pause for one second at full extension)
2 Minutes of Chest-to-Bar Pull-Ups
Rest 4 minutes

Make the ring dips legit – elbow fully extended and hold for a count of “one-one thousand”. I care about you improving by performing the movement correctly and emphasizing the proper range of motion and tempo; if that means your score doesn’t look very impressive, I am fine with that. Enter your results as follows:
Set 1 – 1220/46/61
Set 2 – 1208/38/42

Cool Down

Post results

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“Typically the worlds best athletes are minimalist when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.”

– Greg Glassman, Founder of CrossFit


3 Responses

  1. Tina

    A) 125,130,135,130…the OHS never get any easier…wanted to hit 145 but was struggling to jerk it up…all mental…sometimes I am head case
    4 strict pullups per round

    B) I did this morning …my weights are in my book

    Woke up not feeling motivated all day. Decided not to do C…I didn’t eat enough today 🙁 and I think effected my energy level.

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