Call Us: (509) 895-5624

Competitive Fitness 09.06.14

5
Sep

Competitive Fitness 09.06.14

Don’t forget 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
Team stretch

Workout of the Day
A.
Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible:
Row 500 Meters
Run 400 Meters
6 Squat Cleans (225/155 lbs)
6 Muscle-Ups

The expectation is that you will have at least 2 minutes of rest between sets. If you are not getting a bare minimum of two minutes of rest per round, please scale the load, reps or distances so that you get a bit of rest.

B.
Three sets of:
60 seconds of L-Seated Legless Rope Climbs
Rest as needed
Weighted Hip Extensions x 8-10 reps @ 2013
Rest as needed
60 seconds of Single-Arm DB Rows x 8-10 @ 2011
Rest as needed

Cool Down
Mobility
Post results

Powered By Crossfit InVictus

5 Responses

  1. Cash

    10 min EMOM for 50 min was very challenging but felt great to finish !
    Row and run were consistent, squat cleans at 105 were a good choice for me
    Got to witness Sandra getting her first bar muscle up was the highlight of the day ! Makes me want to focus on what Brenden knows he needs from me !
    L sit rope climbs; got half way up 🙂

  2. sandra

    Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible:
    Row 500 Meters
    Run 400 Meters
    6 Squat Cleans (125lb
    6 Muscle-Ups 2 rnds hip to bar and dips last 3rds bar muscle ups. 2nds did 3 bar mu then 6 dips last 1 bar mu then 3 attempts 6 dips. Hardest parts transitioning to Cleans after running.

    B.
    Three sets of:
    60 seconds of L-Seated Legless Rope Climbs 1 leg lesd to midle of roap 2 x horrible l sit to middle of roap the 6 sets of standing to supine on floor using roap
    Rest as needed
    Weighted Hip Extensions x 8-10 reps @ 25 lb dumb bell in in each hand
    Rest as needed
    60 seconds of Single-Arm DB Rows x 10 @ 25lb dumb bell

  3. – Front Squat – heavy single 295lbs was a struggle

    – Snatch – heavy single- 205 failed 215

    – Clean & Jerk – heavy single-245 was ugly

    – Back Squat – heavy single-345lbs

    – Pause Back Squat – 4 x 3-275lbs

    – Good Morning – 3 x 5 @95lbs

    Pretty wrecked from this week.

    Marcos

Leave a Reply