COMP CLASS 11-21-2018

November 20, 2018 jkwuest No comments exist

CrossFit Lifted – Competitor’s Class

Invictus’ “12 Days of Thankfulness” (Time)

1 250 Meter Row

2 Muscle-Ups

3 Dumbbell Thrusters (55/35 lbs)

4 Burpee Box Jumps (24″/20″)

5 Strict Handstand Push-Ups

6 Chest-to-Bar Pull-Ups

7 Kettlebell Swings (32/24 kg)

8 Single-Arm DB or KB Snatches (4 each arm)

9 Toes to Bar

10 Walking Lunges with Dumbbells (55/35 lbs)

11 Ring Dips

12 Man-Makers (55/35 lb DBs)
Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .

1 – 250 Meter Row

2 – 2 Muscle-Ups, 250 Meter Row

3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row

4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row

. . . and so on.

Post your time to the blog, but it’s not my primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun.

Metcon (8 Rounds for weight)

Deadlift

*Set 1 – 10 reps @ 55% of 1-RM

*Set 2 – 8 reps @ 65%

*Set 3 – 6 reps @ 75%

*Set 4 – 4 reps @ 80%

*Sets 5-8 – 2 reps @ 85-90%
Rest 2-3 minutes between sets.

Metcon (Weight)

Take 15 minutes to build to today’s heavy Push Press

Followed immediately by…

Every minute, on the minute, for 5 minutes:

Split Jerk x 1 rep @ today’s heaviest push press
(work on perfect mechanics, and add a 1-2 second hold at the receiving position of the jerk before recovering your feet)

Metcon (Time)

A:

3 Sets

25ft DB OH Lunge (Reg. standards 70/50)

15 DB Deadlift

20 C2B

1:00 rest

B:

3 Sets

25ft DB OH Lunge (Reg. standards 50/35)

15 DB Deadlift

20 Pullups

1:00 rest

Metcon (2 Rounds for reps)

1. Five 1:00 rounds of

5 Sandbag cleans (150/100)

ME BFBBJO in remaining time

1:00 rest between each round

into,

2. Five 1:00 rounds of

6 DB Box Step Overs (70/50)

ME Calorie AB in remaining time

1:00 rest between each round

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