Call Us: (509)840-0015

Competitive Fitness 09.08.15

8
Sep

Competitive Fitness 09.08.15

Win a Free Pirate Plunder Entry for two.

#transformationtuesday

Post a picture of yourself or submit one for a friend of “before and now” using the hash-tag #transformationtuesday #crossfitreformation and tag us on Instagram or Facebook. 

Prep Work

2X30

Table top stretch

Couch stretch

Soleus stretch

Workout of the Day

Every minute, on the minute, for 5 minutes:

Front Squat

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):

Front Squat

*Set 6 – 85% x 1 rep

*Set 7 – 85-90% x 1 rep

*Set 8 – 90+% x 1 rep

*Set 9 – 90+% x 1 rep

*Set 10 – 90+% x 1 rep
For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.
B.

Every two minutes, for 20 minutes (10 sets):

Power Clean + Jerk
Goal is to build over the first 4-5 sets, then finish with the heaviest possible load for the final 5-6 sets.
C.

Three sets of:

Split Jerk x 1 rep @ 90+%

Rest as needed
In just three attempts, find today’s “heavy.”
D.

In 15 minutes or less, build to today’s “heavy”…

Back Squat x 1 rep
Followed by…
Every 2 minutes, for 6 minutes (3 sets):

Back Squat x 3 reps @ 85-90% of today’s heavy single
Optional Additional Conditioning Session

(This session is best performed 3-4 hours prior to or following today’s primary session.)
Thirty sets of:

30 seconds of Assault Bike @ 70-75/60-65 rpm

30 seconds of Assault Bike @ 50/40 rpm
Cool Down

Mobility

Post results
Powered By Crossfit InVictus

Leave a Reply