Call Us: (509) 895-5624

Competitive Fitness 12.01.14

30
Nov

Competitive Fitness 12.01.14

A couple dates to remember.

December 20th we will be having our Christmas Party. More info to come.

January 10th we will be having our 2nd annual in house competition. (This is for CFR members only)

Prep Work
2X30 Table top stretch
2X30 Couch stretch
2X30 Soleus stretch

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 @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 90%
(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)

B.
Three sets of:
Tall Jerks x 3 reps

Immediately followed by…

Five sets of:
3 Jerk Dips + Jerk
(Perform three controlled dips as if you were going to jerk, then on the fourth dip, Jerk the bar overhead.)
Rest as needed

Use Jerk Blocks if possible.

C.
Complete rounds of 15, 12 and 9 reps for time of:
135/95 lb Thrusters
Muscle-Ups

Goal times should be sub-10:00. If you know that you struggle with muscle-ups and will not be able to attain a time under 10:00, reduce the number of reps per round – e.g., 9, 6 and 3 reps – and note the rep scheme selected in comments. Similarly, if the weight of the thrusters is the issue, I would prefer that you reduce the reps for this workout and keep the weight as closed to prescribed as possible.

D.
Three sets of:
Partner assisted Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Supine Ring Row x 10-12 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 early in the day, at least 3-4 hours prior to today’s primary work.

Three sets of:
Run 800 Meters @ 105-110% of your 1600 meter PR pace
Rest 2 minutes
Run 1200 Meters @ 90-95% of your 1600 meter PR pace
Rest 4-6 minutes

Cool Down
Mobility
Post results

Powered By Crossfit InVictus

2 Responses

  1. sandra

    A.because my nice dog took my knee out i had to keep weight light
    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 95
    *Set 2 – 4 reps @ 95
    *Set 3 – 2 reps @ 95
    *Set 4 – 2 reps @ 95
    *Set 5 – 1 rep @ 95

    followed by…

    One set of:
    Back Squat x Max Unbroken Reps @ 95 for 20 my knee was actually pooped by this

    B.
    Three sets of:
    Tall Jerks x 3 reps

    Immediately followed by…

    Five sets of:
    3 Jerk dips 4th jerk

    C.
    Complete rounds of 15, 12 and 9 reps for time of:
    KB push press 35lbs
    Strict ring pull ups. 15s i did 5s
    12s i

    D. With meg thanks chica for doing these with me
    Three sets of:
    Banded ham curls x 12 reps @ 3011
    Rest as needed green bands
    Supine Ring Row x 12 reps @ 2111
    (get as horizontal did it
    Optional Additional Condi

    4 rounds of:
    10cal airdine sprint and 20 updown push ups alternating arms
    Rest 2 min
    12min max cal airdine 100 cal

  2. Haines

    Workout of the Day
    A.
    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 65% 245
    *Set 2 – 4 reps @ 75% 275
    *Set 3 – 2 reps @ 85% 315
    *Set 4 – 2 reps @ 90% 335
    *Set 5 – 1 rep @ 95% 350

    B.
    Three sets of:
    Tall Jerks x 3 reps

    Immediately followed by…

    Five sets of: worked on form and stayed at 185
    3 Jerk Dips + Jerk
    (Perform three controlled dips as if you were going to jerk, then on the fourth dip, Jerk the bar overhead.)
    Rest as needed

    Use Jerk Blocks if possible.

    C. I did 9,6,3…. Thruster felt good I went unbroken on those, but the MUs I have trouble with. Ended up missing the last two MUs. Took me the whole 10mins to fight through those MUs:(
    Complete rounds of 15, 12 and 9 reps for time of:
    135/95 lb Thrusters
    Muscle-Ups

Leave a Reply