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Competitive Fitness 10.29.14

28
Oct

Competitive Fitness 10.29.14

This Saturday November 1st we will be having a mobility class at 8 am. This is a Free class. Also this Thursday our Olympic Lifting class  is back. Starts at 5:30pm $15 drop in fee or $120 for 10 classes. Don’t miss out on either class.

Prep Work
2X 5 Reverse toe touches in each direction- Neutral, Out, In.
3 Rds (45/35)
5 Strict press
5 Push press
5 Split jerk

Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 90-95%
*Sets 9-10 – 1 rep @ 101-105%

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 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 70%

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

D.
Five sets for max reps in 3 minutes of:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.

(Compare results to September 24, 2014.)

Cool Down
Mobility
Post results

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3 Responses

  1. Clint

    A. Got a good warm up for the shoulders before loading the bar.
    Set1-2 @135#
    3-4 @155#
    5-6 @180#
    7-8 @205#
    9 @215#. Felt good so went for a PR but failed.
    10 @230#
    Having some trouble lately getting my right arm to lockout.

    B. Deadlifts
    8@175#
    6@215#
    4@250#
    2@285#
    2@320#
    Feel like deadlifts are still getting stronger

    C. Speed deadlifts done @250#. There was nothing speedy about them.

    D. 500m row with strict HSPU.
    1-20
    2-18
    3-16
    4-13
    5-10
    For a total of 77.
    Feel like HSPU are getting better.

  2. Cash

    A. Split jerks
    Decided to just slowly load and really worked on getting under the bar quickly in a stable lunge !
    7 sets of 3-5 reps working up to 105 , then 3 sets of 1 rep up to 115

    B. Deadlift:
    Took me awhile to get in the sync of things of. 8 reps of the heavier weights, especially 60-70%
    … Worked up to 235, being careful
    C. Speed Deadlift 3×3 @ 175
    D. 5 rounds 500 m row and 8 seated DB OH press

  3. sandra

    Ok lightning struck again! A little sad but im sucking it up and focusing on recovery. My shouldee is injured again! Bar mu attempts was too much this sucks.
    Worke on 1xpower Clean x 1x full squat clean 2x front squats
    95, 105, 115, 125, 135, 145, 150 power clean failed on the clean
    my form already sucks

    Every 2 minutes, for 10 minutes (5 sets) of:
    Deadlift
    *Set 1 – 8 reps @ 50% 165
    *Set 2 – 6 reps @ 60% 175
    *Set 3 – 4 reps @ 70% 180
    *Set 4 – 2 reps @ 80% 185
    *Set 5 – 2 reps @ 85% 195

    C.
    Every 2 minutes, for 6 minutes (3 sets):
    Speed Deadlift 18p
    D.
    3rds for time
    Row 500 2:20, 2:23, 2:25
    Travel box jumps increase by 5 each round
    1st round x15
    2nd rounds x20 3rd round x25
    Ring rows increase by 5 each round
    1st rond x15 2nd round x20 3rd round x25.
    Finished Time 13:20

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