Competitive Tuesday 9-30-14

Prep Work

Prep Work
3 Rds 75/55
5 Clean grip RDL’s
5 Mid thigh clean pulls
5 Muscle cleans


Workout of the Day

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
*Sets 9-10 – 75-80%

B.
Five sets of:
Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes

C.
Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 205 lbs, Women = 135 lbs.

Rest exactly 8 minutes, and then:

D.
Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 155 lbs, Women = 105 lbs.

Cool Down
Mobility
Post results

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General Fitness Tuesday 9-30-14

Great work everybody who showed up Monday, So many new pr’s on BS!!!

Prep work
3 Min Airdyne @60%
1 Min single skip jump rope
2X10 Lat pull ups

WOD
Lvl One

20Min AMRAP
400M Run
10 Strict pull ups
150 Single skip jump rope
Rest 1 min

Lvl Two
20Min AMRAP
400M Run
2 rope climbs
50 Double unders
Rest 1 min

ACC Work
LVL One
5 Min Rope climbs practice

LVL Two
5X5 Strict ring pull ups W/False grip
Cool Down
Mobility
Post results

Competitive Monday 9-29-14

Prep Work
2 Rds
3X Snatch pulls
3X High pulls
3X Muscle snatch
3X OHS
3X Snatch drops
3X Full snatch
*Similar to a Burgener WU, focus on your speed with the bar and being tight on your positions.

Workout of the Day
A
Every 30 seconds, for 15 minutes (10 sets of each) perform the following:
Interval 1 (30s) – Drop Snatch x 1 rep
Interval 2 (60s) – High Hang Snatch x 1 rep
Interval 3 (90s) – Snatch x 1 rep

Perform all movements at 70-75% of your 1-RM Snatch. Same as last week, try to increase the load a little bit. If you aren’t confident performing a drop snatch with 70%, modify the movement to a Snatch Balance and allow yourself to dip and drive a bit.

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 5 reps @ 80-85%

C.
“DeHart”
Complete as many rounds and reps as possible in 4 minutes of:
195/135 lb Power Clean x 1 rep
195/135 lb Thruster x 1 rep
195/135 lb Shoulder to Overhead x 1 rep

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Single-Arm DB Row x 8-10 reps each @ 2111
Rest as needed
Strict Toes to Bar x 6-8 reps @ 3110
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.

Three sets of:
Run 2400 Meters @ 85% of your 1600 meter PR pace
Rest 3 minutes

Cool Down
Mobility
Post results

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General Fitness Monday 9-29-14

Prep Work
2X:30 Table top stretch
2X:30 Couch stretch
2X:30 Soleus stretch

Strength
Back squat
5@60%
3@70%
3@80%
1@90%
1@100%
1@101-105%
1@105%+
WOD
 3 Rds for time
20 Walking lunges 70/53 Each hand
20 Burpees
This should be a sprint! Pick a weight you can move that is heavy.
Optional Additional Conditioning
Airdyne sprints
:40 80%
:20 60%
10Min total time of work
We will be testing other things this week…hint…hint

Cool Down
Mobility
Post results

Regional training team

First Training session will be a little slower paced more so just getting a feel for who all shows up and how big of training teams we have

Teams Of 2 Same sex
6 Rds for time,
10 Alternating Dumb bell snatches 90/65ish
60M Sled push 180(4X45’s)/125(2X45’s+2X15’s+2X5’s)

Then after some good old rest

10Min AMRAP
2 Rope Climbs
30 Double Unders
20 C2B
10 Burpees To a 6-12″ Target

For these workouts 1 Partner working out at a time.

Competitive Saturday 9-27-14

Prep Work

Workout of the Day
A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

B.
Every two minutes, for 6 minutes (3 sets):
Back Squat x 10 reps @ 75%

C.
Three rounds for time of:
10 Deadlifts (315/205 lbs)
20 Pull-Ups

Rest until the running clock hits 10:00, and then…

D.
For time:
Row 60 calories
60 Walking Lunges with 32/24 kg Kettlebells in Farmer’s Carry Hold

Cool Down
Mobility
Post results

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