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Competitive Fitness 09.15.14

14
Sep

Competitive Fitness 09.15.14

Prep Work
2 Rds
3X Snatch pulls
3X High pulls
3X Muscle snatch
3X OHS
3X Snatch drops
3X Full snatch
*Similar to a Burgener WU, focus on your speed with the bar and being tight on your positions.

Workout of the Day
**Transition Week – This week we will be transitioning into our next cycle, which will begin on Monday, September 22. Enjoy the transition week and understand that this is not the time to add a bunch of volume.**
A.
Six sets of:
Drop Snatch x 1 rep
Rest as needed

Work on speed and footwork. Stabilize the barbell in the receiving position and hold for 2-3 seconds checking your balance and positioning before ascending.

B.
Six sets of:
Strict Shoulder Press x 3 reps
Rest as needed

Build over the course of the six sets to something heavy for a triple.

C.
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups

Note reps achieved for each set.

D.
Three sets of:
Bent-Over Barbell Row x 6-8 reps @ 2110
Rest as needed
Partner Glute-Ham Raises x 6-8 reps
Rest as needed
Nose-to-Wall Handstand Hold x 45-60 seconds
(nothing touches the wall but the tips of your toes and your nose)
Rest as needed

Optional Additional Conditioning Session
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed early in the day, at least 3-4 hours prior to today’s primary work.

Three sets of:
Run 1600 Meters @ 85% of your 1600 meter PR pace
Rest 3 minutes

Cool Down
Mobility
Post results

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7 Responses

  1. Rehabbing a shoulder so I stayed light.

    Bar only on the snatch drop.

    85 on presses.

    Did a 1k row after. 3:50

    Shoulder’s a bit sore but way better than last week.

  2. Marcos

    – Front Squat – heavy single-315

    – Snatch – heavy single built up to 195
    Failed 205

    – Snatch DL to knee + DL knee to hip + Snatch Pull – 5 x 2+2+1

    – Back Squat – heavy single 315 ran out of time.

    Works on acc core work. 15 on 15 off for 2 min of hollow hold, side planks, bird dog, plank with leg up.. Then did two sets of 15 banded glut work.

  3. Tina

    A) 65lb for drop snatch

    B) ended with 90lbs x2

    C) I did it

    D) 95 for rows
    No partner for glute ham raises…GHD just sayin
    45 sec on the wall

    X 3 sets

    I wanted to do the running but long story short i thought of every excuse not to 🙁

  4. sandra

    .
    Six sets of:
    Drop Snatch x 1 rep
    Rest as needed
    Form form form and footwork with chalk.hold for 2-3 seconds first time movement like this for my shoulder in 3 months so stuck with pvc for warm up and 35lb bar and brenden holding a pvc to make sure I worked on the drop.

    B.
    Six sets of:
    Strict Shoulder Press x 3 reps
    Rest as needed
    35lb
    40
    45
    50
    55
    60 happy lady min shoulder ache

    1min push up test =32 need to keep core tight
    C.
    For max reps:
    90 seconds of Muscle-Ups
    Rest 60 seconds
    Used thin red banded did 5
    60 seconds of Muscle-Ups
    This red band 1
    Rest 60 seconds
    30 seconds of Muscle-Ups
    None poooooooop

    D.
    Three sets of:
    Bent-Over Barbell Row x 6-8 reps @ 2110 45lb bar
    Rest as needed
    Partner Glute-Ham Raises x 6-8 reps band
    Rest as needed
    Nose-to-Wall Handstand Hold x 60sec toes and my nose) tight core
    No rest moved on through

    Band and bar technique for bar muscle up mechanics started with single band to sternum then 3 pulls to naval
    Than 3seta of 7 pulls with hip thrust bar to naval.

    Home 3rounds
    tband pull down x20 t-band tricept extensions palm upx20 palm down x20 tricept extension arms over head fatigue
    Banded upright row x20 bicept curls x20 with band

  5. Cash

    A) 55 lbs for drop split snatch, trying to work on not to do that little dip
    B) careful with the press and shoukder, worked up to just 75lbs
    C) muscle up,progression on rings
    ** came back in the evening to do 3 sets of 800 meters, not enough time to do 1600’s. Kept under 3:45 for each set

  6. Ken

    A) Drop Snatch 6+ x 1 rep @ 95#.
    I enjoy this exercise! (I suck at it but see the value in learning to do it correctly.)

    B) Strict Shoulder Press x 3 reps.
    worked up to 125# for the last 3 sets of 3

    C) Muscle ups….
    Worked on the bar & rings…don’t have it.

    D) Rows @ 95# & 115#
    Cut last short due to back issue ,
    Hamstring and handstand all good

    No run. Knees, Achilles,…@(&!#
    Russian KB twists

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