Competitive Friday 1-31-14

Prep Work
8 Sets Of
:10 Front Rack Hold-Strict Press :10 OVHD lockout
75/55

Workout of the Day
A.
Take 15 minutes to build to today’s heavy Push Press

Followed immediately by…
Every minute, on the minute, for 5 minutes:
Split Jerk x 1 rep @ today’s heaviest push press
(work on perfect mechanics, and add a 1-2 second hold at the receiving position of the jerk before recovering your feet)

B.
Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – 2 reps @ 90%
*Set 6 – 4 reps @ 85%
*Set 7 – 6 reps @ 75%
Rest 2 minutes between sets.

These percentages should be based off of your heaviest winter Back squat. Not all time PR
(If possible, perform C and D 3-4 hours after A and B.)

C.
Complete as many rounds and reps as possible in 5 minutes of:
10 Chest-to-Bar Pull-Ups
10 Alternating Pistols
10 Handstand Push-Ups

Rest exactly 2 minutes, and then…

D.
Complete as many round and reps as possible in 5 minutes of:
10 Burpee Box Jumps (24″/20″)
10 Shoulder to Overhead (135/95 lbs)

Cool Down
Mobility

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Competitive Wednesday 1-29-14

Prep Work
Active Mobility

Banded drills, Foam Rollers, Lacrosse balls, Poly vinyl chloride Drills
10-15 Min

 

Workout of the Day
If possible, complete portion A, then rest 3-4 hours before starting portions B and C.
A.
CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead squats (120/90 lbs)
10 Muscle-ups

B.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90%
Rest 2-3 minutes between sets.

C.
Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Rest 60 seconds

Cool Down
Mobility

 

Competitive Tuesday 1-28-14

Prep Work
A.
Two sets, not for time, of:
Kipping Handstand Push-Up x 12-15 reps
Double-Unders x 50 reps
Bar Muscle-Ups x 3-6 reps

For each of these movements, work on movement efficiency – make these as effortless as possible.

Workout of the Day
B.
Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C.
Complete as many reps of Power Snatch as possible in 5 minutes of:
Row 1000 Meters
135/95 lb Power Snatch x Max Reps

Rest 5 minutes, and then when the clock hits 10:00, perform the following…

Complete as many reps of Toes to Bar as possible in 5 minutes of:
Row 1000 Meters
Toes to Bar x Max Reps

Rest 5 minutes, and then when the clock hits 20:00, perform the following…

Complete as many reps of Handstand Push-Ups as possible in 5 minutes of:
Row 1000 Meters
Handstand Push-Ups x Max Reps

****General Fitness has priority on the rowers. Work with the other program+ They posted more comments to the results

Cool Down
Mobility

General Fitness

Prep Work 
50′ Walking lunges
5Min squat test
Partner assisted butterfly stretch.

WOD
500M row@75%
500M row@85%
500M row@95%
250M row@100%

Rest as needed in-between these sets. Partner up with 2 or so more people. Remember a 100% is everything you have. SPRINT.

ACC Work
Practicing something I think no gym should ever do…Darn you crossfit open.
First let me explain why I am so against the “hand release push-up”…In the gym we really strive to work on our overall form with fitness in General. When we have something like the “HRPU” (we will call it) it constantly encourages BAD form. Since August I have seen everyones push ups become so much better. As a gym as a whole that is AWESOME! Arms in tight to our sides, great body position, increased strength and on and on…Everyone at Reformation does this very well I’m proud to say. That Darn HRPU though allows many people to lose all body tension for a split second just to pull the hands off the floor…Guess what happens next. Snake push ups… We have all seen it, don’t lie. We have all been guilty of it also. It is very hard to do these correctly and even more so to do them fast. Take your time on these and remember everything we have worked on. Rant OVER.

3X10 HRPU

Cool Down

Post results
Mobility

Competitive Monday 1-27-14

Prep Work
2 Sets of
50′ Squat and walk
:30 Table top stretch

Workout of the Day
A.
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 95+%

B.
Every minute, on the minute, for 12 minutes:
Clean & Jerk

Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+

C.
For time:
5 Ground to Overhead (205/135 lbs)
10 Ground to Overhead (185/125 lbs)
15 Ground to Overhead (155/105 lbs)
20 Ground to Overhead (115/75 lbs)

Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and Regionals in the past few years.

D.
For time:
Row 500 Meters
20 Front-Racked Walking Lunges (135/95 lbs)
40 Chest-to-Bar Pull-Ups
20 Front-Racked Walking Lunges (135/95 lbs)
80 Double-Unders

Cool Down
Posting results to website. FranRap in the future???
and Mobility