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Competitive Fitness 09.09.15

9
Sep

Competitive Fitness 09.09.15

Win a Free Pirate Plunder Entry for two. Post a picture of you eating breakfast, lunch, or dinner. (get creative). Use the hash-tag #wellneswednesday #crossfitreformation and tag us on Facebook or Instagram.  

Prep Work
4 min squat test
Pistol to Roll to pistol X 8

Gastroc stretch X 30 Seconds
Workout of the Day

A.

Three sets, not for time, of:

Weighted Overhead Pistols x 4-6 reps

Legless Rope Climb x 1-2 ascents

Double Unders x 40 unbroken reps
B.

Every minute, on the minute, for 21 minutes:

Minute 1 – 5 Strict Handstand Push-Ups + 5 Burpee Box Jump-Overs (24″/20″)

Minute 2 – 5 Burpee Box Jump-Overs + 10 Chest-to-Bar Pull-Ups

Minute 3 – 12 Alternating Front-Racked Barbell Reverse Lunges (175/115 lbs – taken from the ground)
When the clock hits 21:00, perform…
Three rounds for time of:

5 Strict Handstand Push-Ups

10 Burpee Box Jump-Overs (24″/20″)

10 Chest-to-Bar Pull-Ups

12 Alternating Front-Racked Barbell Reverse Lunges (175/115 lbs – taken from the ground)
*Please protect your hands! Wear some sort of hand protection to ensure that you aren’t tearing up your hands in training.
C.

Three sets of:

Anterior Loading Box Step-Ups x 8 reps

(hug a heavy sandbag, D-Ball or med ball)

Rest as needed

Glute Ham Raises x 8 reps @ 3011

Rest 10 seconds

Supine GHD Straight Body Hold x 60 seconds

Rest as needed
Cool Down

Mobility

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