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Competitive Fitness 12.30.13


Competitive Fitness 12.30.13

We will be playing with some of Crossfit Invictus’s Programming. Well established Gym and really knows a thing or two about Crossfit.

Prep Work

2 Rds of
:30 Partner assisted hip stretch
15 Walking lunges

Every minute, on the minute, for 8 minutes:
Front Squat x 2 reps @ 75-80%


Olympic Lifting 

5 sets of
3-Position Clean
(high hang, mid-thigh, 2″ below the knee)

Rest as needed

4 sets for max reps
30 seconds of Power Cleans @ 60% of 1-RM Clean
Rest 90 seconds

Note the weight used and the reps achieved.

From now until the beginning of the Open you will see many opportunities to practice cycling the barbell through different movements and loading percentages. Use these opportunities to fine tune technique and determine your best movement strategies for different loads and rep schemes.


Build quickly to 80% of your 1-RM Back Squat, and then…

3 rds for time
5 Back Squats @ 80%
15 Chest-to-Bar Pull-Ups


Cool Down: 


12 Responses

  1. Dave

    Thanks coach M for the alternate programming!!
    Good 20 min EMOM alternating 3 to 4 strict 53lb db press then L hold for 30 sec or however long I could hold it. Got down to high teens towards the 20 min mark. Then 4 min max HSPU’s. Got 26. Then some mobility.

  2. Marcos Ramos

    Prep work: Done

    Front Squat:
    First time going bellow parallel with weight in over 2 weeks. Felt ok, still favoring my left leg.. Only did 135 for the emom.


    Did 3 position power clean instead of the clean…

    Built to 215.

    4 sets of 30 sec max reps
    used 170. was able to hit 10 each time.. .middle rounds felt good and was able to string together 6 each time.


    Back squat only used 155.
    and for the first round i forgot it was chest to bar.

    5:32. This would have sucked doing it at 80% would have been 300lbs..

    Overall feeling good. Need to work on my butterfly c2b. Knee is getting better so i will keep adding weight a little at a time

  3. Tina

    Front squat EMOM -165

    Clean complex – 115-120-125-130-135

    Power Clean 30/90-used 105


    Back squat @185
    Chest to bar…I really want that butterfly…I have been watching a lot of videos :/

  4. sandra

    Wasnt felling it today migrain for 3 days. Went light. Front squat 165 ….clean complex 95 100 105 110 115….cleans at 90# although tanya says I need to re max lol hit 15 17 17 last one my grip gave out hit 14…squats my back was cramping so stayed light 145 instead of 160. First round of chest to bar I used a band got yelled at by marcos did last two rounds band free and surprised myself with my chest to bars got the butterfly in 4s time was5:40 but re did one more round of chest to bars to make up for the first round so my final time was 7:05. Ripped my hand no bueno ;-(

  5. Tanya

    Front squat 165.
    Cleans 115, 120, 125, 130, 135. Hang cleans felt good but as soon as I drop the weight below my knees there is a disconnect.
    EMOM @95 9,10,10,11 First round was a little slower. Brain was turned off and I was squatting.
    Squats/ chest to bar pull ups @ 185. Did the first round of chest to bar pull ups without the band and part of the second. Really need to work on my chest to bar pullups. The movement is off. I cannot remember my time.

  6. Jonathan Douglas

    Lets see … couple things going on here. Felt good being back after my forced couple days off. Good seeing some old faces. Regards to the workout

    FS @ 260 thereabouts.

    3 point Cleans had to just work on pulling from 3 positions bumped up weight to 225.

    Was recommended to do single arm DB snatches 30s each hand. Not sure if that felt better but sure did remind me how much my condition will need work as volume increases with barbell.

    BS fun at 360? Last set of five felt the best. And chest to bar … well. ..

  7. 275 Felt good, Last set was a little fatigued

    Clean complex- 135-225-245-275-305 Hit first of the 2 missed the 3rd when I lost the Hook grip.

    The Power cleans were @ 190-9/10/9/8

    Kicked my butt, 325 Felt heavy after the power cleans. 7:10 all pull ups were unbroken

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