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Competitive Fitness 11.04.14

3
Nov

Competitive Fitness 11.04.14

Prep Work
Personal Mobility
Take 5-7 Min to establish a mobility flow for yourself relative towards a Gymnastic warmup…i.e. shoulder prep, hollow positions, Nose 2 wall HS…
Don’t be afraid to ask for suggestions.

Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 30 seconds of Muscle-Ups
Minute 2 – 30 seconds of Handstand Walk
Minute 3 – 30 seconds of Toes to Bar

Report results as follows:
MUs – 6/6/6/5
HSW (in meters) – 10/9/11/8
Toes to Bar – 17/14/14/14

B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

and then…

Every minute, on the minute, for 12 minutes:
High Hang Snatch x 1 rep @ 70-75%
(pause in the receiving position for 2 full seconds before standing)

C.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Go as heavy as you can with the goal of achieving all 6 reps. If you only get 5 reps, stay at that weight. If you get 6 reps, you MUST go up. Don’t let this portion take you more than 15 minutes total.

D.
Two sets for max reps:
45 seconds of Strict Handstand Push-Ups
Rest 45 seconds
30 seconds of Strict Handstand Push-Ups
Rest 60 seconds
45 seconds of Ring Dips @ 2011
(pause for a full second at the top)
Rest 45 seconds
30 seconds of Ring Dips @ 2011
Rest 2 minutes

Cool Down
Mobility
Post results

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1 Response

  1. sandra

    Every 90 seconds, for 9 minutes (6 sets):
    Muscle Snatch x 1 rep
    (build over the 6 sets to something heavy for today)
    ugh only made it to 65lbs

    and then…

    Every minute, on the minute, for 12 minutes:
    High Hang Snatch x 1 rep @ 70-75%
    (pause in the receiving position for 2 full seconds before standing) used 85lbs

    C.
    Five sets of:
    Unsupported Seated Strict Press x 5-6 reps
    (sit on a bench without back support and press the barbell from shoulder to overhead)
    Rest 2-3 minutes
    sat on chair no back with 65lbs 5×6 2min rests

    D.
    Two sets for max reps:
    45 seconds of Strict Handstand Push-Ups= 10
    Rest 45 seconds
    30 seconds of Strict Handstand Push-Ups=6

    3rds 85lb front squat
    10 alternating pistols 4:35

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