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Competitive Fitness 10.14.14

13
Oct

Competitive Fitness 10.14.14

Prep Work
3 Rds 75/55
5 Clean grip RDL’s
5 High hang power clean
5 Front squats w/:02 Hold at bottom

Feel free to add in any additional squat prep if you get to class early

Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Clean + Clean
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%

B.
Front Squat
(no prescribed tempo this week)
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%
Rest 2 minutes between sets

C.
“Ups and Downs”
Against a 12-minute running clock, complete the following:
at 0:00 on the Running Clock
For time:
50 Wall Ball Shots (20/14 lbs to a 10’ Target)
5 Rope Climbs (15′)

at 4:00 on the Running Clock
For time:
40 Wall Ball Shots (20/14 lbs to a 10’ Target)
4 Rope Climbs (15′)

at 8:00 on the Running Clock
For time:
30 Wall Ball Shots (20/12 lbs to a 10’ Target)
3 Rope Climbs (15′)

If you doubt your ability to perform these intervals in 4 minutes, simply adjust to a 5 or 6 minute interval based on your current level. Our team and individual Games athletes are typically under 2:30 for each set…so please modify as needed with that information.

Cool Down
Mobility
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3 Responses

  1. Tina

    A) 110-115-120-120-125-130-135-145-150-150

    B) 160-170-180-170-180-190 (did one rep racked it and tried the second one but failed) – 160 x6 reps …stayed on the lower end of the percentages.

    C) did 50 wall balls and 2 rope climbs and called it….my body is feeling sore and my mind wasn’t in it.

  2. Joe

    A) Form felt off today, did 185 for 3 sets, 215 for 3 sets and 225 for the last 4.

    B) Same on the front squat today, been readjusting form so I went lighter on the weights and believe me it wasn’t easy trying to stay tall no matter what. 185,195,205 for the first 4-3-2, 195,205,215 for the next and 205 for the 6 reps. Was still really hard.

    C) saw that you wanted us to work these as almost sprint intervals, did 50 wall balls, 3 rope climbs, 40 and 3, and 30 and 5. First two sets were right on at 2:30. Wall balls felt great today. 35 and 15, 30 and 10 and then 30 unbroken. Good workout and my conditions is feeling great!

  3. Cash

    A) working up slowly and concentrating on form form form and quick elbows up :))) stopped at 95 lbs
    B) front squats building up to 125 lbs…felt ok
    C) I was worried I wounded be able to do wall balls or rope climbs but surprised myself and did both 🙂 30wb and 3 rope climbs each round, used 12lb ball and just to 7-8 ft high but I was happy 🙂

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