CROSSFIT INVITATIONAL IS COMING

CrossFit Tuesday November 4, 2014:

5 rounds for time of:
10 Strict Handstand Push-ups
20 GHD Sit-ups

Comp: Banded Strict HSPU or Scale reps without bands. 15 GHD.
Performance: 10 L-Sit Strict Press (Heavy! - Not Unbroken) - 10 GHD or 20 Abmat Sit-Ups Fitness: 10 L-Sit Strict Press (Heavy! - Not Unbroken) - 7 GHD or 15 Abmat Sit-Ups

Barbell and Oly Club:

Strength Bias:
Pause Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Build to a heavish triple

Clean From Blocks Top Of Knee 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Reset between reps. Build up.

Pendlay Row 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Build up by feel

Maintenance Bias:

Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

and then…

Every minute, on the minute, for 12 minutes:
High Hang Snatch x 1 rep @ 70-75%
(pause in the receiving position for 2 full seconds before standing)


Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Go as heavy as you can with the goal of achieving all 6 reps. If you only get 5 reps, stay at that weight. If you get 6 reps, you MUST go up. Don’t let this portion take you more than 15 minutes total.

Sport of Fitness:

Every minute, on the minute, for 12 minutes:
Minute 1 – 30 seconds of Muscle-Ups
Minute 2 – 30 seconds of Handstand Walk
Minute 3 – 30 seconds of Toes to Bar

Two sets for max reps:
45 seconds of Strict Handstand Push-Ups
Rest 45 seconds
30 seconds of Strict Handstand Push-Ups
Rest 60 seconds
45 seconds of Ring Dips @ 2011
(pause for a full second at the top)
Rest 45 seconds
30 seconds of Ring Dips @ 2011
Rest 2 minutes