Competitors Training 1.14.15

Warm Up
CF Warm-up


6 Min Muscle Up Volume accumulation / May Sub with Tempo Negatives (3-1-3)


Push Press: 8×2@50%, 60%, 70%, 75%, 80%, 85%, 87.5%, 87.5%

Mixed Modal

3 rounds for total time
7-5-3: Touch and go Squat Snatch 135/95lbs
Strict Ring Dips
Rest 2 Minutes


If you have specific weaknesses perform accessories for that area.
Perform in a circuit rest exactly 1 min btwn movements
1) DB 4 way Shoulder 3×12
2) Accumulate 2-3 min in foot elevated inverted Row w/ Chest to bar
3) Hollow 5 sec V-Up roll x 70


Leave A Comment

Find us


Follow us




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