Competitive Monday 12-1-14

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

Workout of the Day
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B.
Three sets of:
Tall Jerks x 3 reps

Immediately followed by…

Five sets of:
3 Jerk Dips + Jerk
(Perform three controlled dips as if you were going to jerk, then on the fourth dip, Jerk the bar overhead.)
Rest as needed

Use Jerk Blocks if possible.

C.
Complete rounds of 15, 12 and 9 reps for time of:
135/95 lb Thrusters
Muscle-Ups

Goal times should be sub-10:00. If you know that you struggle with muscle-ups and will not be able to attain a time under 10:00, reduce the number of reps per round – e.g., 9, 6 and 3 reps – and note the rep scheme selected in comments. Similarly, if the weight of the thrusters is the issue, I would prefer that you reduce the reps for this workout and keep the weight as closed to prescribed as possible.

D.
Three sets of:
Partner assisted Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Supine Ring Row x 10-12 reps @ 2111
(get as horizontal as possible and stick strictly to the tempo)
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 800 Meters @ 105-110% of your 1600 meter PR pace
Rest 2 minutes
Run 1200 Meters @ 90-95% of your 1600 meter PR pace
Rest 4-6 minutes

Cool Down
Mobility
Post results

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