Call Us: (509) 895-5624

Competitive Fitness 11.10.14

9
Nov

Competitive Fitness 11.10.14

Happy Birthday Marines.

Prep Work
2X30 Table top stretch
2X30 Couch stretch
3 Min squat test

Workout of the Day
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 73% of your 1-RM

B.
Three sets of:
Tall Jerks x 3 reps

Immediately followed by…

Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed

Use Jerk Blocks if possible.

C.
For time:
10 Thrusters (135/95 lbs)
5 Muscle-Ups
8 Thrusters
4 Muscle-Ups
6 Thrusters
3 Muscle-Ups
4 Thrusters
2 Muscle-Ups
2 Thrusters
1 Muscle-Up

D.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Supine Ring Row x 8-12 reps @ 2111
(get as horizontal as possible and stick strictly to the tempo)
Rest as needed

Optional Additional Conditioning Session
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed 3-4 hours before or after your primary training session.

For time:
Run 5 kilometers @ 85-90% of last week’s pace

Cool Down
Mobility
Post results

Powered By Crossfit InVictus

2 Responses

  1. sandra

    A.
    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 65%155
    *Set 2 – 4 reps @ 75%160
    *Set 3 – 2 reps @ 80% 165
    *Set 4 – 2 reps @ 85% 175
    *Set 5 – 1 rep @ 90% 190

    followed by…

    One set of:
    Back Squat x Max Unbroken Reps @ 83% 170×16

    Rest 3 minutes, and then…

    One set of:
    Back Squat x the same number of reps achieved for max reps with 73% of your 1-RM 155 x16

    B.
    Three sets of:
    Tall Jerks x 3 reps
    At 2x45lb last set 60lb
    Immediately followed by…

    Six sets of:
    Jerk with Pause x 3-4 reps
    (Dip and hold for 2 seconds at the bottom of the dip, then drive.
    Performed 6×3 at 95lbs because my legs were jello. First few sets i was unsteady and then my legs came back and was more stable as i went on. Brenden remember i like being watched and told when i am doind something wrong. I rather work hard on getting it right then doing it all wrong
    Moved into next wod

    C.
    For time: legs were pooped
    10 Thrusters (75 lbs)
    5 strict pull ups
    8 Thrusters
    4 strict pull Ups
    6 Thrusters
    3 strict pull-Ups
    4 Thrusters
    2 strict pull-Ups
    2 Thrusters
    1 strict pull-Up
    *3:27 time

    Sheesh i may have pushed hard but finished in 1hr so i wouldn’t be stuck in the box as the last person.

Leave a Reply