Competitive 6-26-15

Prep Work
2X30
Table top stretch
Couch stretch
Soleus stretch

Workout of the Day

A.
Five sets of:
Front Squat x 2 reps
Rest as needed

Loads per set (by %): 65, 75, 85, 90, 90

B.
Kill Cliff Granite Games Qualifier 15.2
Against a running clock, starting at 0:00 and running up to 20:00…

0:00 to 6:00
Establish a 1-RM Snatch

6:01 to 14:00
Complete as many rounds and reps as possible of:
30 Double-Unders
15 Chest-to-Bar Pull-Ups
30 Double Unders
15 Toes-to-Bar

14:01 to 20:00
Establish a 1-RM Snatch

C.
Every two minutes, for 10 minutes (5 sets):
Overhead Walking Lunges x 16 steps

Use the heaviest load you believe you can handle for all five sets. Good starting loads might be 155/105 lbs…and move up from there if you’re handling it well.

D.
Three sets of:
Partner Glute-Ham Raises x 8-10 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

 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