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WORKOUT OF THE DAY

COMPETITION CLUB

By Adam Murphy Comments


CrossFit Old Town – Competition Club

Warm Up:

250 M Row/ 200 M Run
High Knee Hugs
2 x 3 Inch Worms
10 Boot Strappers
Toy Soldiers to ERGS
-Then-
250 M Row/ 200 M Run
Walking Quad Stretch
2 x 10 Cossack Squats
* 5 Each Side
10 Ring Rows
-Then-
10 -20 PVC Pass Throughs
10-20 PVC Halos
-Barbell-
2 x 10 Behind the Neck Snatch Grip Press
10 Barbell Back Squat W/ 3 Second Pause
-Whiteboard-

View Public Whiteboard

Snatch Complex “A”

12 Minutes

3 High Hang Snatch

2 Heaving Snatch Balance

1 Overhead Squat
* In 12 Minutes build to 35% – 40% of 1RM

-Then-

* Perform 5 Complex in remaining time.

OLY Strength (3-3-3-3-3-3)

Overhead Squat

– From Rack –
* Take the bar from the rack .

* 3 Unbroken reps

* 75% – 80%

* Take a Set every 2:30

Metcon (Time)

Bar Muscle Up “A”

Option 1 : 30 Bar MU for time

Option 2: 20 Box asst. Bar MU

Option 3: 15 Low Bar band Asst. MU
* Box Assisted – Place box under bar, then superman, hollow and jump up and transition.

* Low bar band Asst. – Barbell strapped to rack with bands, then suspend yourself with a band from the barbell swing forward and on the back transition.

Metcon (Time)

“Cut me Mick”

-Rocky Balboa-

3 Rounds

25/20 Calorie Row

15 Bar Facing Burpees

10 Clean and Jerks @ 165/110

Comments

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Comments

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805 N. Royal St., Alexandria, VA 22314