Competitor Training 7.29.14

Gymnastics
1) Inch Worms 2 x 3 min AMRAPS
2) 10 min 2-4 rep EMOM Rope Climb (does not need to be legless)
Weightlifting
1) Clean High Pull + Hang Clean + 2 Jerks: find a max compare to 7/8/4
Strength
1) Clean Grip RDL: 1-3 sets to find a 5RM then 4×5@90%
2) Weighted Pull-up: 1-3 sets to find a 5RM then 4×5@90%
Mixed Modal
Every 2 Minutes until failure:
40 DBLU
7 Front Squats 185/115lbs
7 Lateral Bar Burpees
20 Minute Cap (10 Rounds)
*if you fail in the first 5 rounds, drop the weight on the FS to a manageable weight for yourself. Intervals / GPP/ Conditioning
None
Accessories
If you have a Specific Weakness perform Accessories for that area.
1) Tempo GHD Sit Up (3-2-3) 3×10
2) Incline DB Row w/ 2sec Pause 3×10
3) Bicep Curls & Triceps Ext 3×12

Leave A Comment

Find us

 

Follow us

 

Instagram

 

Contact us

 
if you are interested in stopping by, if you have never done CrossFit before please come try a FREE trial class?

Here are some easy ways to contact us. We hope to see you soon.






221 Newfield Ave. Hartford, CT 06106

Get our News Feed