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Competitive Fitness 12.06.14

5
Dec

Competitive Fitness 12.06.14

  • This Saturday, December 6th, at 8am we will be having our pulling clinic. This is FREE to all current CFR members and $15 for non- members. We will be going over different pulling mechanics. Yes, there is more than one way to pull from the ground, and a deadlift and a clean deadlift are different:). Please RSVP on the website.

 

 

Prep work
Team stretch

Workout of the Day
A.
Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 92-95%
Remember, this is 92-95% 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:
3 Hang Squat Snatches (175/115 lbs)
30 Double-Unders
Rest 4 minutes, and then…
C.
Complete as many rounds and reps as possible in 6 minutes of:
6 Ground to Overhead (175/115 lbs)
12 Burpees Over the Barbell
Rest 4 minutes, and then…
D.
Complete as many rounds and reps as possible in 6 minutes of:
12 Chest-to-Bar Pull-Ups
12 Ring Dips
12 Box Jump-Overs (30″/24″)
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.
15 Minutes of Running or Rowing @ 85-90%
Rest 5 minutes
10 Minutes of Running or Rowing @ 85-90%
Rest 5 minutes
5 Minutes of Running or Rowing @ 85-90%
If you choose to run, like we can here in sunny San Diego, please try to find some interesting terrain, like a good mountain trail or beach!

Cool down
Mobility
Post results

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1 Response

  1. sandra

    Every minute, on the minute, for 6 minutes:
    Back Squat x 1 rep @ 190

    B. 3 rnds plus 3 extra
    Complete as many rounds and reps as possible in 6 minutes of:
    3 Hang Squat Snatches (90lbs)
    30 Double-Unders
    Rest 4 minutes, and then…
    C.oops missed this one for some reason
    Complete as many rounds and reps as possible in 6 minutes of:
    6 Ground to Overhead (175/115 lbs)
    12 Burpees Over the Barbell
    Rest 4 minutes, and then…
    D.
    performed 3+12 rounds
    Complete as many rounds and reps as possible in 6 minutes of:
    12 Chest-to-Bar Pull-Ups
    12 Ring Dips
    12 Box Jump-Overs (30″/24″)
    Optional Additional Conditioning Session
    3rounds
    Handstand work 20in box hs hold with 20 should er tap .
    Wall facing hold 10 should er taps
    Hs hold travel around box

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