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Competitive Fitness 09.23.14

22
Sep

Competitive Fitness 09.23.14

We are wondering if you all can help us out. We will be getting sweat pants but need an idea of who wants some and what sizes we should order. We will have male and female sizes available s-xxl. If you could please e-mail us if you are interested in getting some and what size that would help us out. e-mail mramos@crossfitreformation.com to send us your size.

Thanks,

Here is a mock-up of what they would look like.

cfrsweatpants

Prep Work
3 Rds 75/55
5 Clean DL
5 Mid thigh clean pull
5 High Hang clean

Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 55-60%
*Sets 4-6 – 60-65%
*Sets 7-8 – 65-70%
*Sets 9-10 – 70-75%

B.
Four sets of:
Front Squat x 5-6 reps @ 41X1
Rest 3 minutes

Please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps. If you are new to the site and tempo prescriptions, please read here.

I hesitate to give percentage prescriptions here because they could vary wildly for each athlete. Start around 70% and use today to build to figure out what you are capable of for this rep scheme. In the upcoming weeks I will be asking you to increase the loading by approximately 5% each week, so be sure to track your results. (If you haven’t already noticed, our blog forum allows you to simply click on your name to see all of your posted results, which allows for easy tracking!)

C.
Complete rounds of 9, 7 and 5 reps for time of:
185/135 lb Hang Squat Clean
Bar Muscle-Up

Rest until the running clock hits 10:00, and then…

D.
Three rounds for time of:
30 Wall Ball Shots (30/20 lb)
20 Chest-to-Bar Pull-Ups

Cool Down
Mobility
Post results

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4 Responses

  1. gogo

    A.
    Every 2 minutes, for 20 minutes (10 sets) of:
    Power Clean + Hang Clean + High Hang Clean
    = 85-85-85-100-100-100-115-115-125-125

    B.
    Four sets of:
    Front Squat x 5-6 reps @ 41X1
    = 125#, 6-5-5-5 BRUTAL.

    C.
    Complete rounds of 9, 7 and 5 reps for time of:
    Hang Squat Clean = 135#
    Bar Muscle-Up = hips-to-bar (got it once)
    =9:50

  2. Haines

    Workout of the Day
    A.
    Every 2 minutes, for 20 minutes (10 sets) of:
    Power Clean + Hang Clean + High Hang Clean
    *Sets 1-3 – 55-60% 165
    *Sets 4-6 – 60-65%. 180
    *Sets 7-8 – 65-70%. 195
    *Sets 9-10 – 70-75% 205

    B.
    Four sets of:
    Front Squat x 5-6 reps @ 41X1
    185×6, 205×6, 225×5, 245×5
    Rest 3 minutes

    C. Finished at 7:59 pr on my b/mu’s 5 in a row:)
    Complete rounds of 9, 7 and 5 reps for time of:
    185/135 lb Hang Squat Clean
    Bar Muscle-Up

    Rest until the running clock hits 10:00, and then…

    D.
    Three rounds for time of:
    30 Wall Ball Shots (30/20 lb)
    20 Chest-to-Bar Pull-Ups

  3. Tanya GL

    Prep Work
    3 Rds 75/55
    5 Clean DL
    5 Mid thigh clean pull
    5 High Hang clean

    Workout of the Day
    A.
    Every 2 minutes, for 20 minutes (10 sets) of:
    Power Clean + Hang Clean + High Hang Clean
    *Sets 1-3 – 55-60% 95
    *Sets 4-6 – 60-65% 105
    *Sets 7-8 – 65-70% 115
    *Sets 9-10 – 70-75% 125

    B.
    Four sets of:
    Front Squat x 6 reps @ 41X1
    Rest 3 minutes 135 lbs. That was plenty of weight.

    C.
    Complete rounds of 9, 7 and 5 reps for time of:
    135 lb Hang Squat Clean
    Bar Muscle-Up (chest to bar pull ups first two rds. 3rd hips to bar. I think the closest my hips got was about a foot and a half from the bar.

    Stopped here. Didn’t eat enough today and I was feeling it. :/

    Rest until the running clock hits 10:00, and then…

    D.
    Three rounds for time of:
    30 Wall Ball Shots (30/20 lb)
    20 Chest-to-Bar Pull-Ups

    Did do mobility.

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