Call Us: (509)840-0015

Competitive Fitness 10.08.14

7
Oct

Competitive Fitness 10.08.14

**Reminder*** Thursday,  we have our olympic lifting class. If you feel like you need additional coaching with the olympic lifts or feel like you are, rounding your back, starting with the bar too far away from your body, catching the bar with your elbows too close to your body, swinging the bar away from your body, bending your knees instead of your hips, this class is for you. For those that have thought about maybe jumping to the competitive programing which is very high volume and requires a great deal of commitment and efficiency in the olympic lifts this would be a good class for you. Olympic lifts are the best exercises to improve your strength, power and speed as an athlete. However, they involve complicated movements with a steep learning curve. Come join our Olympic Lifting Class this Thursday  at 5:30pm. This will be going on every Thursday (except when we have girls night). The cost will be $15 per class or if you buy 10 classes up front $120. Please feel free to contact us with any additional questions. Look forward to seeing you all there. Like always please RSVP to  help us plan accordingly.

Prep Work
Mark out your split stance in chalk on the ground and spend 5 min working on your jumping and landing.

Workout of the Day
A.
Three sets of:
Jerk Balance x 3 reps

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 70-80%

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

C.
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 70%

Reset the barbell every time on the floor…do not perform these touch and go.

D.
For time:
Run 400 Meters
21 Strict Handstand Push-Ups**
Run 400 Meters
15 Strict Handstand Push-Ups**
Run 400 Meters
9 Strict Handstand Push-Ups**

**Like the Muscle-Up Biathlon from the 2014 Games, complete a 200 meter penalty lap for every time you break your handstand push-ups. If you struggle with Handstand Push-Ups, modify the distances of the run (e.g., 200m full lap, 100m penalty lap) so that you can still accumulate volume in the pressing. If you are strong with HSPUs, perform this as a max reps after each run…with the goal of achieving at least the number of prescribed reps in each set – note both time and reps per round if you choose this option.

Cool Down
Mobility
Post results

Powered By Crossfit InVictus

Sign up to receive our future emails.

3 Responses

  1. sandra

    .A
    Three sets of:
    Jerk Balance x 3 reps

    Immediately followed by…

    Every 2 minutes, for 10 minutes (5 sets) of:
    Split Jerk x 3 reps @ 70-80%
    125lbs

    B.
    Every 2 minutes, for 10 minutes (5 sets) of:
    Deadlift
    *Set 1 – 8 reps @ 50% 115lbs
    *Set 2 – 6 reps @ 60% 140lbs
    *Set 3 – 4 reps @ 70% 165lbs
    *Set 4 – 2 reps @ 80% 185lbs
    *Set 5 – 2 reps @ 85% 200lbs

    C.
    Every 90 seconds for 9 minutes (6 sets):
    Speed Deadlift x 3 reps @ 70%

    Skipped

    D.
    For time:
    Run 400 Meters
    21 Strict Handstand Push-Ups** from 16inch box
    Run 400 Meters
    15 Strict Handstand Push-Ups** legs ups on 16inch box
    Run 400 Meters
    9 Strict Handstand Push-Ups**from box
    TIME 8:26
    No penalties
    Finished Rolled on my side and pucked but kept it in my mouth. Grose right but I didnt messy the floor.

    Followed by
    3×5 strict pull ups
    3×5 False grip rows

    3×7 “T”s
    3×7 “Y”s
    3×7 rows.

  2. Haines

    Workout of the Day
    A.
    Three sets of:
    Jerk Balance x 3 reps

    Immediately followed by…

    Every 2 minutes, for 10mins 155, 175, 195, 205, 225. Felt a little sloppy today but I worked through it and concentrated on footwork. Worked in tech minutes (5 sets) of:
    Split Jerk x 3 reps @ 70-80%

    Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

    B.
    Every 2 minutes, for 10 minutes (5 sets) of:
    Deadlift
    *Set 1 – 8 reps @ 50% 225
    *Set 2 – 6 reps @ 60% 255
    *Set 3 – 4 reps @ 70% 315
    *Set 4 – 2 reps @ 80% 345
    *Set 5 – 2 reps @ 85% 365

    C.
    Every 90 seconds for 9 minutes (6 sets):
    Speed Deadlift x 3 reps @ 70%

    Reset the barbell every time on the floor…do not perform these touch and go.

    D.
    For time: 8:57 went unbroken on all the strict HSPU:) felt good today!
    Run 400 Meters
    21 Strict Handstand Push-Ups**
    Run 400 Meters
    15 Strict Handstand Push-Ups**
    Run 400 Meters
    9 Strict Handstand Push-Ups**

  3. Bruce Wayne

    A) 235×3 sets and 275 for 2 sets of 2(failed the 3rd rep both times, speed was there, mechanics were a little off.

    B) 235-275-325-375-395, deadlifts felt pretty strong today, 395 is the heaviest I’ve pulled in about 6 months or so.

    C)Did all my speed dead sets at 325, felt good and strong!

    D) 11:48. I’ve had some bad pain in my shoulder for awhile on the strict handstands and finally today I had no pain at all! Still my weakness though :). Broke 3 times for some extra running unfortunately. But a good tester for me today.

Leave a Reply