Competitive Saturday 1-31-15

Prep Work
Team stretch

Workout of the Day
A.
Complete as many rounds and reps as possible in 5 minutes of:
1 Power Clean (225/155 lbs)
1 Muscle-Up
2 Power Cleans
2 Muscle-Ups
3 Power Cleans
3 Muscle-Ups
and so on….

Rest exactly 5 minutes, and when the clock hits 10:00, perform the following…

B.
Complete as many rounds and reps as possible in 5 minutes of:
3 Power Snatches (135/95 lbs)
6 Toes to Bar
9 Box Jumps (24″/20″)

Rest exactly 5 minutes, and when the clock hits 20:00, perform the following…

C.
Complete as many rounds and reps as possible in 5 minutes of:
2 Thrusters (135/95 lbs)
2 Burpees Over the Barbell
4 Thrusters
4 Burpees Over the Barbell
6 Thrusters
6 Burpees Over the Barbell
and so on….

Rest exactly 5 minutes, and when the clock hits 30:00, perform the following…

D.
Complete as many rounds and reps as possible in 5 minutes of:
20 Kettlebell Swings (24/16 kg)
20 Hand-Release Push-Ups

Optional Additional Session
Perform only if you have time for a second session 3-4 hours after you complete the first session.

Complete 30 minutes of the following, at a moderate pace:
Row 500 Meters
10 Meter Handstand Walk
20 Meter Hand-Over-Hand Sled Pull (heavy)
30 Walking Lunges

Cool Down
Mobility
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Competitive Friday 1-30-15

Prep work
2X30 of the following
Table top stretch,
couch stretch,
soleus stretch.
Additional personal OVHD prep should be taken care of before portion A.

Workout of the Day
A.
Every minute, on the minute, for as many minutes as possible…
Front Squat + Jerk
*Minute 1 – 245/155 lbs
*Minute 2 – 255/165 lbs
*Minute 3 – 265/175 lbs
*Minute 4 – 275/185 lbs
*Minute 5 – 285/195 lbs
…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.
B.
For time:
25 Shoulder to Overhead (115/75)
5 Muscle-Ups
20 Shoulder to Overhead
4 Muscle-Ups
15 Shoulder to Overhead
3 Muscle-Ups
10 Shoulder to Overhead
2 Muscle-Ups
5 Shoulder to Overhead
1 Muscle-Up
C.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – 2 reps @ 90%
*Set 6 – 4 reps @ 85%
*Set 7 – 6 reps @ 75%
Remember that these percentages should be based off of your 1-RM back squat from December 8.
D.
Complete as many rounds and reps as possible in 8 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
This is a classic CrossFit triplet. It’s not something we practice often, but it’s good to touch once in a while to see if you remember how to move your body quickly, and to the movement standards! Don’t cut the range of motion just to improve your score, but rather practice this as if you were being judged on quality of movement as well as number of reps achieved.

Cool down
Mobility
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General fitness Friday

Prep work
500m row
2X10 drinking birds
2X10 leg pumps

Strength
Deadlift
3X6@75-80%
2X5@80-85%
1X3@85-95%

If it feels good go on the higher end of the percentages

Wod
Level one
5 Rds for time
10 push ups
10 sit-ups
10 wall ball shots
10 box jumps

Level two
5 Rds for time
10 burpee+t2b
10 wall ball shots-unbroken
10 box jump over

ACC work
5X:45 plank hold

Cool down
Mobility
Post results

Competitive Wednesday 1-28-15

Prep work
500m row
2X10 drinking birds
2X10 leg pumps

Workout of the Day
A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.
B.
B1.
Two rounds for time of:
25 Kettlebell Swings (32/24 kg)
20 Wall Ball Shots (30/20 lbs)
15 Chest-to-Bar Pull-Ups
Rest 5 minutes, and then…
B2.
Two rounds for time of:
20 Kettlebell Swings (32/24 kg)
15 Wall Ball Shots (30/20 lbs)
10 Chest-to-Bar Pull-Ups
Rest 5 Minutes, and then…
B3.
For time:
75 Kettlebell Swings (32/24 kg)
50 Wall Ball Shots (30/20 lbs)
25 Chest-to-Bar Pull-Ups
C.
Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Rest 60 seconds
Banded good mornings x 12-15
Rest 60 seconds

Optional Additional Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours.
Assault Bike Time Trials
For max Calories:
5 Minutes of Assault Bike
Rest 10 minutes – use this time to mobilize and break heartrate down
4 Minutes of Assault Bike
Rest 8 minutes
3 Minutes of Assault Bike
Rest 6 minutes
2 Minutes of Assault Bike
Rest 4 minutes
1 Minute of Assault Bike

Cool down
Mobility
Post results

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