CrossFit Competition Blog

Competition 10.20.2014


A. Snatch
-Work to a heavy single in 15 min
-EMOM 6: 2 snatches @ 75-80% of heavy single

B. Bench Press 5RM, 2-3 sets @ 90%+

C. 4 sets @ 80-90%
-10 Push Press 135/95
-20 TTB (in sets of 5)
-30 KBS 53/35
-400m run
-Rest 4 min

Competition/Fitness 10.18.2014


OC Throwdown 2015 Qualifier workout #2

AMRAP 3
-Clean & Jerk (95/65) *ground to shoulder to overhead is what it should say

Rest 90 sec

AMRAP 3
-Burpees to 6″ touch

Rest 90 sec

AMRAP 3
-Calorie row

*Love this test (but not necessarily looking forward to it), after the first strength based test in Qualifier 1. This is a good simple test not only of your aerobic conditioning, but also your ability to pace your 85-90% engine that we always preach, to get the best score possible. Was amazed already to watch video of a talented regional athlete that visibly didn’t know how to pace her engine, dipped into her glycolytic zone from coming out too hot on everything and prevented her from what I thought could have been a better score. You guys know what’s up :)
*Also, Robby, Nina, and Matt are part of Team Beastgate that is sitting in 3rd place after the first OC Throwdown qualifier. The OCT is probably the most prestigious competition on the West Coast and this year they’re giving away $20,000 cash to the first place team. Come see how you stack up against your fellow coaches and members!

Competition 10.17.2014


A. Back Squat
-1 x 5 @ 10RM, 2 x 5 @ 90% of 10RM

B. 4 sets
-Close Grip Bench x 5
-Weighted Pull-up x 5

C. 3 sets
-RDL x 5-7
-Inverted Row x 10-12 @ 3112
-GHD Sit-ups x 20

D. 3 sets
-1K row
-100 Double-unders
-Rest 5 minutes
*Goal for your 1st 1K row is to hold your best 2K pace + 6 sec, 2nd @ 2K pace + 4 sec, 3rd @ 2K pace + 2 sec

Competition 10.16.2014


A. Power Snatch + Snatch Push Press + OHS
-65% x 3(1+1+1), 70% x 3(1+1+1), 75% x 3(1+1+1)

B. EMOM 10
-Odd: 3 MU
-Even: 10 TTB

C. EMOM 12
-Odd: 5 CTB + 5 HSPU
-Even: 10 Box Jump Step Downs (24/20)

D. 15-14-13-12-11-10
-KBS 70/53
-Burpees
-Rest 30 sec after each round

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