Competitive Tuesday 11-04-14

Prep Work
Personal Mobility
Take 5-7 Min to establish a mobility flow for yourself relative towards a Gymnastic warmup…i.e. shoulder prep, hollow positions, Nose 2 wall HS…
Don’t be afraid to ask for suggestions.

Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 30 seconds of Muscle-Ups
Minute 2 – 30 seconds of Handstand Walk
Minute 3 – 30 seconds of Toes to Bar

Report results as follows:
MUs – 6/6/6/5
HSW (in meters) – 10/9/11/8
Toes to Bar – 17/14/14/14

B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

and then…

Every minute, on the minute, for 12 minutes:
High Hang Snatch x 1 rep @ 70-75%
(pause in the receiving position for 2 full seconds before standing)

C.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Go as heavy as you can with the goal of achieving all 6 reps. If you only get 5 reps, stay at that weight. If you get 6 reps, you MUST go up. Don’t let this portion take you more than 15 minutes total.

D.
Two sets for max reps:
45 seconds of Strict Handstand Push-Ups
Rest 45 seconds
30 seconds of Strict Handstand Push-Ups
Rest 60 seconds
45 seconds of Ring Dips @ 2011
(pause for a full second at the top)
Rest 45 seconds
30 seconds of Ring Dips @ 2011
Rest 2 minutes

Cool Down
Mobility
Post results

Powered By Crossfit InVictus

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s