Competitive Saturday 5-31-14

Prep Work
Team Stretch

 

Workout of the Day

A.

“2014 Regionals Event 7″
64 Pull-Ups
8 Overhead Squats (205/135 lbs)

Crush this, but don’t get too cocky. After all, you didn’t do six events prior to this one.

B.
“2014 Regionals Event 6″
For time:
50-Calorie Row
50 Box Jump-Overs (24″/18″)
50 Deadlifts (180/120 lb)
50 Wall Ball Shots (20/14 lbs)
50 Ring Dips
50 Wall Ball Shots (20/14 lbs)
50 Deadlifts (180/120 lb)
50 Box Jump-Overs (24″/18″)
50-Calorie Row

OBSERVE THE 21-MINUTE TIME LIMIT…Do not finish the work after the time cap. Cut it and learn that you need to move faster and get through more when it counts.

 

Cool Down
Mobility
Post results

 

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Competitive Friday 5-30-14

Prep Work
3 rds of
3X Snatch Grip DL
3X High Pull
3X Muscle Snatch
3X OHS

3XFull Snatch

A.
Take 15-20 minutes to build to a heavy Hang Snatch, and then…
“2014 Regionals Event 1″
Athletes get only 3 attempts to find their 1-RM Hang Snatch:
0:00-2:00 – Attempt # 1
2:00-4:00 – Attempt # 2
4:00-6:00 – Attempt # 3

Rest until the running clock hits 8:00, and then…

“Regionals Event 2″
Handstand Walk x Max Effort
(turn around and rest at 120′ if you make it unbroken)

Perform both of these events exactly as they would have been performed at Regionals.

B.
“2014 Regionals Event 3″
Three rounds for time of:
50 Alternating Pistols
7 Muscle-Ups
10 Hang Power Cleans (175/115 lbs)

If you know that this is too many pistols for you, please reduce the volume and simply note that you did so when you input your results in the comments. If you cannot complete this event within the time cap, or if you believe that 150 pistols will light up your knees and leave you sore for a few days…PLEASE adjust the volume and don’t let your ego get the better of you.

Cool Down
Mobility
Post results

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General Fitness 5-30-14

Prep Work
50′ Duck walk
3X10 Drinking birds
3X10 Leg pumps

WOD
LVL one
Deadlift 6X4 With previously established 8RM

LVL two
Deadlift 6X4 With previously established 8RM
With :01 Pause below the knee
15 min Min Time cap
rest intervals should be fairly short

7-12 Min To build up to a heavy Turkish Get-up
ACC work
10 Min Run/Row/Airdyne

Cool Down
Mobility Post results

Competitive Wednesday 5-28-14

Prep Work
For those except BG Haines Marcos and Brenden who didn’t post results do additional 30 Burpees in your prep
2X30 Table top stretch
2X30 Couch stretch
2X30 Soleus stretch

Workout of the Day

A.
Five sets of:
Front Squat x 2 reps
Rest as needed

Load by feel here, most of you are still recovering from Murph on Monday, so don’t let your ego push you further than necessary. If the load feels heavy, settle in there.

B.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch

Loads per set (by %): 65, 70, 75, 80, 80, 85, 85, 90, 90, 95

C.
Five sets for times of:
Row 500 Meters
7/5 Muscle-Ups
7 Overhead Squats (185/135 lbs)
Rest 3 minutes

D.
Three sets of:
Single-Arm DB Row x 8-10 reps
Rest as needed
20-25 Banded Good Mornings
Rest as needed
Strict toes to bar 10-12 reps
Rest as needed

Cool Down
Mobility
Post results

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General Fitness Wednesday 5-27-14

Prep Work
Everyone except Jim, Irina, Hannah, Renate, Kris, Tasha, Michael and Jeremy adds an additional 30 Burpees to their prep work
Post them results!

50′ Inchworm push ups
2X30 Banded lat stretch
2X10 Lunge single bell strict press (10 right and 10 leftX2,light weight)

Strength

Bench Press
5-5-5-3-3-3-1-1-1
20Min Time cap

WOD
5 Min max calorie Row
Rest 5 Min
5 Min max calorie Airdyne
Yup…this one again.

Cool Down
Mobility
post results

Competitive Tuesday 5-27-14

Prep Work
400M Jog
2X10 Lateral lunges
2X5 Feet together burpees

Workout of the Day

A.
Three sets, not for time, of:
Handstand Walk x 15-20 Meters
L-Sit x 30-45 seconds
Skin the Cats x 4-6 reps
(slow and controlled)

B.
Every minute, on the minute, for 20 minutes:
2 Power Cleans

Note loads used for each set. Goal is maximum load successfully lifted over the course of the 20 minutes – which means, you’ll have to understand how to be aggressive, without failing a rep and costing yourself that number in your total sum.

C.
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of Double-Unders
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Double-Unders
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds

 

Cool Down
Mobility
Post Results

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