Call Us: (509) 895-5624

Competitive Fitness 11.29.14

28
Nov

Competitive Fitness 11.29.14

Prep Work
Team Stretch

Workout of the Day
A.
Every minute, on the minute, for 6 minutes:
Back Squat x 2 reps @ 90%

Remember, this is 90% of your last successfully tested 1-RM – not a hypothetical number you think that you might be able to squat.

B.
Complete as many rounds and reps as possible in 6 minutes of:
4 Hang Squat Cleans (225/155 lbs)
8 Strict Handstand Push-Ups

Rest 4 minutes, and then…

C.
Complete as many rounds and reps as possible in 6 minutes of:
10 Toes to Bar
20 Kettlebell Swings (32/24 kg)
30 Double-Unders

Rest 4 minutes, and then…

D.
Complete as many rounds and reps as possible in 6 minutes of:
55/35 Dumbbell Burpee Box Step-Overs

Optional Additional Conditioning Session
If you have the ability to perform two sessions in one day, perform this work 3-4 hours after your primary training session.

Row 3000 Meters
Rest 6-8 minutes
Row 2000 Meters
Rest 4-6 minutes
Row 1000 Meters

Pace each effort by feel. These do not need to be PR efforts. Work on breathing and mechanics.

Cool Down
Mobility
Post results

Powered By Crossfit InVictus

Leave a Reply