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Competitive Fitness 12.30.14

30
Dec

Competitive Fitness 12.30.14

12/31 Wednesday – No 5:30pm and 6:30pm class.
01/01 Thursday – Only 10am, 11am
01/02  Friday – Normal Classes
01/03  Saturday – Normal Classes

Also please save the date.

  • Saturday, January 10th, we will be having our 2nd annual in house Winter Throw Down. (for cfr members only). Get signed up at the gym. You wont want to miss this. If you don’t want to compete but can help judge please e-mail mramos@crossfitreformation.com

Prep work
2X10 lat pull ups
2X5 tempo push ups @ 4211

**Skills & Conditioning Transition Week – The official Open-Prep Cycle begins January 5th, please let your friends know and create a training group that will support and push each other from January through March!

Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Crossover or Banded Reverse Flys x 8 reps @ 2121
Minute 2 – Weighted Supinated-Grip Pull-Ups x 5 reps
Minute 3 – Strict Handstand Push-Ups to 2″ Deficit x 8-10 reps
Minute 4 – L-Sit x 30-40 seconds
B.
Three sets of:
Tall Jerks x 3 reps
Immediately followed by…
Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
Use Jerk Blocks if possible.
C.
Three sets of:
Row 1000M or airdyne 4min for calories
30 Box Jump-Overs (24″/20″)
20 Deadlifts (225/155 lbs)
20 Strict Pull-Ups
Rest 4 minutes
These sets should not exceed 9 minutes. Please reduce the reps of the strict pull-ups as necessary to keep your efforts under 9 minutes for each set.
D.
Three sets of:
Partner Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Face-Down Chinese Planks x 60 seconds

Cool down
Mobility
Post results

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3 Responses

  1. Jonathan

    Workout of the Day
    A.
    Crossovers felt good, interesting tempo for the minute … used the weight vest for five strict chins all rounds w/o issue … HSPU aimed to get at least five per round as I do no have this down. Last two rounds lowered down then kipped up … L-sits, forgot about these, then did one round on bar.

    B.
    Had to cut short due to time. Went on feel, and it wans’t feeling good. Tall jerks, different move, felt slow, but expected as I’ve never done it. Only got through four sets of pause jerk, 135, 185, 185, 215. May jump in on someone else’s later on.

    Finishing the big pt. C tonight.

  2. Prep work
    2X10 lat pull ups
    2X5 tempo push ups @ 4211

    good stuff

    Workout of the Day
    A.
    Every minute, on the minute, for 12 minutes:
    Minute 1 – Crossover or Banded Reverse Flys x 8 reps @ 2121=== Really like these
    Minute 2 – Weighted Supinated-Grip Pull-Ups x 5 reps==== Used a blue band tied up to a dumbbell for tension
    Minute 3 – Strict Handstand Push-Ups to 2″ Deficit x 8-10 rep=== 25lb plates
    Minute 4 – L-Sit x 30-40 seconds= these are feeling a lot better.
    B.
    Three sets of:
    Tall Jerks x 3 reps
    Immediately followed by…
    Six sets of:
    Jerk with Pause x 3-4 reps
    (Dip and hold for 2 seconds at the bottom of the dip, then drive.)
    Rest as needed
    Use Jerk Blocks if possible.

    this was a mess… felt off, only got to 245lbs. pause was messing me up…
    C.
    Three sets of:
    Row 1000M or airdyne 4min for calories
    30 Box Jump-Overs (24″/20″)
    20 Deadlifts (225/155 lbs)
    20 Strict Pull-Ups
    Rest 4 minutes
    These sets should not exceed 9 minutes. Please reduce the reps of the strict pull-ups as necessary to keep your efforts under 9 minutes for each set.

    total time 33ish…. deadlift unbroken. row sucks… I don’t know why i suck so bad a rowing.
    D.
    Three sets of:
    Partner Glute-Ham Raises x 6-8 reps @ 3011
    Rest as needed
    Face-Down Chinese Planks x 60 seconds

    good stuff… Partner GH Raises were really hard.

    Cool down
    did General WU

  3. Cash

    Missed the first 2 sections but joined the crew for the 3 sets of
    1000 m row
    30 box jump overs
    20 DL @ 135
    20 strict chin ups
    ** wish I could figure out how to be faster and more efficient at rowing… Doesn’t get easier 🙁
    Trying to move laterally and quickly with BJO and stay low
    DL are not my favorite and I need to keep my form in check constantly !
    Chin ups feeking better as my shoulder gets still stronger
    Tough workout but went fairly well

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