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Competitive Fitness 12.08.14

7
Dec

Competitive Fitness 12.08.14

  • Thursday, December 11th, we will be having our monthly girls night. Check in starts at 5:30 pm, workout starts at 6pm. Bring your Santa hat for group pictures. If you have been thinking about starting, or have a friend that wants to check it out, but just not comfortable, this is a perfect time to come/ bring them.
    • Saturday, December 20th, at 6:30 pm we will be having our 2nd annual Christmas Party. If you are a current member please feel free to join us and bring your significant other. For more information and to RSVP click here.

    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…

    Every 3 minutes, for 6 minutes (2 sets):
    Back Squat x 1 rep @ 101+%

    B.
    Three sets of:
    Tall Jerks x 3 reps

    Immediately followed by…

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

    Use Jerk Blocks if possible.

    C.
    Every 3 minutes, for 24 minutes (8 sets):
    Row 250/200 Meters

    Note times for every set. The expectation is that you will be giving 100% for every set. It’s ok if you have some drop off later in the workout, but I want to see what our athletes’ recovery looks like after 95+% efforts.

    D.
    Three sets of:
    Partner Glute-Ham Raises x 8 reps @ 3011
    Rest as needed
    Single-Arm DB Row x 10 reps each @ 2111
    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.

    Six sets of:
    Run 800 Meters
    Rest 2 minutes

    Run with the intention of permitting a drop off of no more than 5 seconds each set. Go hard…but not reckless.

    Cool Down
    Mobility
    Post results

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    1 Response

    1. 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% 355

      followed by… #5 pr:) 370! failed at 380. Slowly getting closer to that 400:) IT WILL HAPPEN!!

      Every 3 minutes, for 6 minutes (2 sets):
      Back Squat x 1 rep @ 101+%

      B.
      Three sets of:
      Tall Jerks x 3 reps

      Immediately followed by…

      Five sets of: 185, 205, 225, 245, 275
      2 Jerk Dips + Jerk
      (Perform two controlled dips as if you were going to jerk, then on the third dip, jerk the bar overhead.)
      Rest as needed

      Did have enough time to do the row. I will try and get it done tonight if I can.

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