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Competitive Fitness 09.05.14

4
Sep

Competitive Fitness 09.05.14

Don’t forget this Saturday the 6th at 8 am we will be having a Pull Up Class. This is going to be tailored more for new members that have been coming, but if you feel you will benefit from this class please feel free to come in. We will be discussing various methods, Strict, Kipping, when you should be kipping, or if you should even be kipping and the benefits of Kipping vs Strict. This will be a free class

Prep Work
Same as GF

Workout of the Day
A.
Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep

*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 80%
*Sets 7-8 – 85%
*Sets 9-10 – 90%

B.
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C.
Every minute, on the minute, for 10 minutes:
Jerk x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

D.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Strict Pull-Ups
12 Alternating Pistols

Cool Down
Mobility
Post results

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2 Responses

  1. sandra

    Every minute, on the minute, for 10 minutes:
    Back Squat x 1 rep
    Used percents from 210
    *Sets 1-2 – 60% 165
    *Sets 3-4 – 70%175
    *Sets 5-6 – 80% 190
    *Sets 7-8 – 85% 195
    *Sets 9-10 – 90% 200

    B.
    Every minute, on the minute, for 10 minutes:
    Push Press x 1 rep

    Loads per set (by %):
    70
    75
    80
    85
    90
    95
    100
    105
    110
    115
    C.
    Every minute, on the minute, for 10 minutes:
    Jerk x 1 rep

    Loads per set (by %):
    95
    100
    110
    115
    120
    125
    130
    135
    140
    145 new pr since my shoulder injury

  2. Cash

    A. Back squats felt kind of heavy today. Got up to 185 with 1 rep but previous max was 215 so I should have been able to do 195 for 90% 🙁
    B. PR’d push press at 135, previous 1RM 105
    C. Split jerk is tougher on my shoulder, ability to lock out and push head though is sub par ! I got 130 but in reality should be able to do more than push press
    D. Testing shoulder on HSPU, able to get half way down
    12 min amrap with HSPU! strict pull-ups , pistols
    6-9-12 rep scheme
    Worked on my form not speed … Went ok 🙂

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