Competitor Training 12.6.14

Warm Up
Dots x 2 then 3 rounds
Inch Worms x 30 Ft
Crab Walk x 60 FT
Bear Crawl x 60FT

Gymnastics
6 Min Small Tap Lever volume accumulations ( http://vimeo.com/111300608 )
Then 2 rounds of Arnold Clean warm up and Jerk Progression

Strength
2 Cleans + 2 Jerks: 10x(2+2) @50%, 60%, 70%, 80%, 87.5%, 87.5%, 87.5%, 87.5%, 87.5%, 87.5% rest exactly 90 sec btwn

Mixed Modal
For time:
20 Power Snatches 95/65#
20 Strict HSPU
15 Power Snatches 115/80#
15 Strict HSPU
10 Power Snatches 135/95#
10 Strict HSPU

Strength
Back Squat: Every 90 Sec 4×3@50%, 60%, 70%, 80%, then 4-6 sets x3 @87.5%

Mixed Modal B
For Calories Row / Airdyne: 30 sec On / 30 sec Off 20 min

Accessories
If you have specific weaknesses perform accessories for that area.
Perform in a circuit rest exactly 1 min Btwn movements
1) Weighted Hyper Ext 3×10
2) Dragon Flag aka Floor Lever 4×10
3) Partner Assisted GHD 3×12-15

IMG_8693.JPG

       

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