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Competitive Fitness 10.28.15

28
Oct

Competitive Fitness 10.28.15

Prep Work

Same as GF
Workout of the Day

A.

Every two minutes, for for 6 minutes (3 sets):

Split Jerk x 2 reps

(pause for 2-3 seconds in the receiving position after the second rep)
Immediately followed by…
Every two minutes, for for 10 minutes (5 sets):

Split Jerk x 1 rep
Build to today’s heavy.
B.

Three sets of:

Close Grip Bench Press x 3 reps

Rest 45 seconds

Neutral Grip Bench Press x 3 reps

Rest 45 seconds

Wide Grip Bench Press x 3 reps

Rest 45 seconds
Use approximately 65% of last week’s 1-RM Floor Press

*Press the bar as fast as possible off of the chest all the way to lockout.
C.

“Sage at 20″

Complete as many rounds and reps as possible in 20 minutes of:

20 Thrusters (135/95 lbs)

20 Pull-Ups

20 Burpees
This is an old favorite Invictus capacity test named after the one and only Sage Burgener, our first full-time weightlifting coach and member of Team Invictus at the CrossFit Games in 2009 and 2010. This was my “gift” to Sage on her 20th birthday…I am not sure she loved it. Go hard though, this is one of our 15 primary data points that we review to determine an athletes’ readiness to compete.
D.

If you still have any energy left, perform the following…
Three sets of:

Seated Barbell Good Mornings x 8-10 reps @ 3011

Rest 60 seconds

Banded Hamstring Curls x 45 seconds

Rest 60 seconds
Cool Down

mobility

post results
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