Competition (06/03/16)

 In Competition


A. Strength
One and One Quarter Front Squats
*Build to a moderate weight before starting working sets. Then build 5-10 lbs between each working set. Perform as shown in this video from Catalyst Athletics (just FS instead). 

B. Metcon
4 Rounds:
Min 1: 7 Power Cleans (135, 95)
Min 2: 15 Wall Balls (20/10′, 14/9′)
Min 3: Max Cal Row
*Score is total calories rowed across 4 rounds.

C. Conditioning + Gymnastic Skill
5 Rounds:
10 Cal Air Bike
10 Burpee BJOs
3 Rope Climbs (15′)
*2min rest after each round. Score is slowest round.
*Goal is to perform rope climbs quickly while under fatigue. Practice stepping from Burpee Box Jump Overs and jumping into first climb without hesitation. Control your decsent until feet are on floor. Then practice jumping direclty into next climb.

D. Accessory
4 Rounds NFT of:
8 GHRs
15 GHD Sit-ups

Recent Posts
  • chris redden

    A. 225
    B. 73 cal
    C. 2:24, 2:27, 2:27, 2:21 got better near the end of speeding up the rest time on next rope climb and how i descend off the rope. Good rope climb practice day but they still fatigue me
    D. Done

    • Case

      Good work bro!

  • Josh Sampson

    A. 155
    B. 70 cal. Rower shut off last round wasted some time.
    C. Somewhere around 2.5-3 min. Didn’t get exact times. 4 rounds before 6am class and had to do the last round after. Fun workout.
    D. Done

    • Case

      Good work Josh! Glad to see you on the comp’ program!

      • Josh Sampson

        Thanks man. Lovin every minute of it.

  • Casey Hogan

    C: 3 rnds. Leg was tearing up. 2:30, 2:34, 2:38
    D: done

  • Sarah Schulz King

    A. 165# for 2
    B. 62 calories
    C. 2:55 (4th rounds) had to sub run for bike bc Kristi was on bike. 21:08 total, first 3 rds and 5th rd between 2:30-2:35
    D. Skipped bc I did 100 GHDs and KB DLs yesterdays!

  • Chris Hall

    A 275
    B 82 cal
    C did 3 rounds ran out of time 2:30

  • Matt McDonald

    A. 205… 225×1
    B. 68
    C. 3 rds. Total time 15:30. Didn’t log ind times
    D. No go