Wednesday 15/1/14 – Competition

“What am I going to do with all this fitness?”

Workout of the Day
A.
Five sets for times of:
Row 250 Meters
12 Alternating Pistols
12 Pull-Ups
Rest 90 seconds

B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the progression and avoid the typical CrossFit Type-A notion that you have to hit a new PR every day.

C.
Three sets, not for time, of:
Banded Good Mornings x 8-10 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8-10 reps @ 2012
Rest 45 seconds

Same exact movements as last week…you should be learning how to perform the movements better and able to more confidently perform them with greater intensity.

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