Competitor Training 1.5.15

Warm Up
Agility Ladders x 3

Gymnastics / Skill
Tempo Pull-ups: (3-1-3) 10 minutes @8 min pace

Weightlifting
Clean w/ pause @Knee+ Power Jerk + Jerk: @50%, 60%, 70%, 75%, 80%, 80%+ only If you make 80% take 1-2 attempts at hitting a max for this complex, then 1×90% of your heaviest set. Rest exactly 90 sec btwn

Mixed Modal
For Time:
150 DBLU
50 Pushups
100 DBLU
25 Pushups
50 DBLU

Strength
Front Squats Every 120 Sec 4×3@50%, 60%, 65%, 70%, then 3×%, 82.5%, 87.5% then 3×%

Mixed Modal B
4 x 2 Min Rounds Rest 1:1
Max Effort Burpees to a 45 lb Plate

Accessories
If you have specific weaknesses perform accessories for that area.
Perform in a circuit rest exactly 1 min btwn movements
1) Accumulate 2:30 min Hollow hold & 1:30 min sec Superman hold
2) Half Kneeling 1 Arm DB Press 3×8 each arm rest 60 sec btwn sets
3) Band Pull-apart 3×12-15

Coach and Drew

       

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