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Competitive Fitness 10.12.15


Competitive Fitness 10.12.15

Prep WorkSame as Gen Fit
Workout of the Day


Every 2 minutes, for 10 minutes (5 sets):

(Snatch Push Press + Overhead Squat) x 2 reps
Build over the course of the five sets.
Followed by…
Every 2 minutes, for 8 minutes (4 sets):

Snatch Balance x 2 reps
Build to a heavy-ish double.
Followed by…
Six sets of:

2 Snatch Pulls + 2 Hang Snatches + 2 Snatches

(drop the barbell between the two pulls and two snatches, and between the two hang snatches if you need to – it’s more important that you work on perfect positioning and mechanics)

Rest 2 minutes between sets
Build to a load that is heavy, but allows you to maintain mechanics.

Every 3 minutes, for 9 minutes (3 sets) of:

Push Press x 8 reps
Goal is to use last week’s top weight for all three sets.

Four sets of:

2 Muscle Ups + 5 Ring Dips (with a hold) @ 20X2

(externally rotate at the top, thumbs out and hold for 2 seconds)

Rest 30 seconds

Weighted Chest-to-Bar Pull-Ups x 2-3 Reps

(all weighted pull-ups should be strict – a little bit of body english at the top is acceptable. Strict weighted pull ups if unable to perform chest to bar)

Rest 30 seconds
Rest 3 minutes and then . . .
Four sets of:

60 seconds of Handstand Walk x Max Distance

Rest 60 seconds

Six sets for max calories of:

60 seconds of Assault Bike

Rest 3 minutes
*If you don’t have access to an Assault Bike, you may substitute with a Concept 2 rower

**These are all out maximal efforts. Aim is to acheive maximum heart rate.
Cool Down

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