Competitive Saturday 11-19-14

Prep Work
Team Stretch

Workout of the Day
A.
Every minute, on the minute, for 6 minutes:
Back Squat x 2 reps @ 90%

Remember, this is 90% of your last successfully tested 1-RM – not a hypothetical number you think that you might be able to squat.

B.
Complete as many rounds and reps as possible in 6 minutes of:
4 Hang Squat Cleans (225/155 lbs)
8 Strict Handstand Push-Ups

Rest 4 minutes, and then…

C.
Complete as many rounds and reps as possible in 6 minutes of:
10 Toes to Bar
20 Kettlebell Swings (32/24 kg)
30 Double-Unders

Rest 4 minutes, and then…

D.
Complete as many rounds and reps as possible in 6 minutes of:
55/35 Dumbbell Burpee Box Step-Overs

Optional Additional Conditioning Session
If you have the ability to perform two sessions in one day, perform this work 3-4 hours after your primary training session.

Row 3000 Meters
Rest 6-8 minutes
Row 2000 Meters
Rest 4-6 minutes
Row 1000 Meters

Pace each effort by feel. These do not need to be PR efforts. Work on breathing and mechanics.

Cool Down
Mobility
Post results

Powered By Crossfit InVictus

Competitive Friday 11-28-14

Prep work
Team stretch

Workout of the Day
A.
Every two minutes, for 20 minutes:
Clean & Jerk x 1 rep
Loads per set (by %) – 60, 65, 70, 75, 80, 85, 90, 90+, 90+, 90+
B.
Five sets of:
Push Press x 3 reps
Rest 2-3 minutes
Build to a 3-RM push press.
C.
Every 8 minutes, for 24 minutes (3 sets), for times:
Row 1000 Meters
10 Muscle-Ups
20 Push Press (175/115

Cool down
Mobility
Post results
powered by Crossfit Invictus

Prep Work
2X30 Table top stretch
2X30 Couch stretch
2X30 Soleus stretch

Strength (Option A+B)
Taking last weeks back squat weight add 5-10%
Every 2 Min for 7Min 3 Back squats

Really focus on your depth and speed on the squat. We want to be breaking below parallel of course while maintaining a good upright position

Strength (Option A)
5 Rds
Using double KB’s
10 Heavy Diggers
3-7 Strict press
rest 2 min

WOD (Option A)
10 Rds for time
3 Shoulder to OVHD 155/115
5 C2B Pull ups

WOD (Option B)
16 Min EMOM
EVEN min :20 Hollow Hold
ODD min 10 Weight walking lunges

ACC Work
50 Russian swings for time with 70/53

Cool Down

Mobility
Post results

Competitive Wednesday 11-26-14

Prep Work
50′ Inch worm push up
2X10 Drinking Birds
2X10 Leg pumps
2X10 Heavy power swings

Workout of the Day
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%

B.
“12 Days of Thankfulness”
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24″/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lb DBs)

Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.

Post your time, but it’s not my primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun.

Cool Down
Mobility
Post results

Powered By Crossfit InVictus