Competition (05/04/15)

 In Competition

Open Prep
*This is our deload/reload week. Next week will be our highest volume / performance week. We’re still going to look to increase weight in our lifts this week, but overall volume will go down (notice 3 sets of most movements vs. 4-5).


A.
Every 2min for 16min:
3 Hang Power Clean
*Start moderate and build into a heavy set. Drop bar after each rep and reset.

B.
Back Squat
3×12 [9] *Add 5-10lbs to last week
-superset with-
Glute Bridges
3×12

C.
RDL
3×12 [9] *Add 5-10lbs to last week
-superset with-
GHR
3×8 [9]

D.
Lunge
4×12 / leg [9] Perform all 12 on right, and then all 12 on left
-superset with-
Calf Raise
4×12
*Aim for 5-10lbs heavier on lunge. Use steps and a dumbbell to help weight calf raises

E.
10min EMOM:
5 Thrusters (95, 65)
5 C2B


Regional Prep

A.
5min EMOM:
3 Broad Jumps
-then-
3 Attempts to establish a max broad jump
*rest as needed. 2 foot takeoff. 2 foot landing.

B.
Thruster
5, 5, 3, 3, 3
-then-
6min to establish a 1RM thruster
*3 attemps. Take one attempt every two min. Once started, weight cannot go down, only up.

C.
Every 2min for 12min:
3 Back Squats
*build into a heavy load and maintain for all 6 sets

D.
Regional WOD 14.4
21-15-9-6-3 of:
Strict handstand push-ups
Front squats 195 / 125 lb.
Burpees

E.
Airdyne
6 Rounds of:
1min ME
2min Rest

Recent Posts
  • Stuart Stark

    A. worked to 215#
    B. 175#
    C. 155#
    D. 75# (back weighted) & 30# DBs
    E. Done

  • Matt McDonald

    A. Worked to 205, then a single 215, and a single 225lb
    B. 155#
    C and D no go.
    E. 10 rds tough. No room to kip on bar for c2b so they were mostly singles

  • Casey Hogan

    Open
    A: 175
    B: 185, gb body
    C: 135
    D: 95, 30
    E: 8rnds. #heavybreathing

  • Karlie

    A. 95#
    B. 85#
    C. 20# db , physio ball hamstring curls
    D. 55# 1 set
    E. Fun EMOM switched to 3 c2b after 1st round but strung them all.

  • http://www.fourbarrelcrossfit.com Renee English

    C. 230# for all 6 (felt good today)
    D. 20:57 i think… sHSPU need work, but overall happy to complete it under cap
    E. done. hope I’m not sore til Friday from these like last week. ugh.

    • Matt McDonald

      Glad I’m not the only one who blows it out on a Monday and is sore all week lol