USA WINS THE 2014 CROSSFIT INVITATIONALS

CROSSFIT:

3 rounds for time of:
L Sit Hold, 30 secs
20 Pull-ups
10 Thrusters, 135/95 lbs

Comp: 20 Sec L-Sit Hold. 115/75# Thrusters.
Performance: 30 Sec Knee Raise Suport/Hang. Band OK. 65-95/45-65# Thrusters.
Fitness: 30 Sec Knee Raise Suport/Hang. Ring Rows OK. 35-45/25-35# Thrusters.

TRAINING CAMP:

Deadlift 5-5-5

Complete as many rounds as possible in 10 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats

BARBELL AND OLY CLUB:

Starting Strength:

Front Squat 3x5
Same weight all 3 sets. 5lbs heavier than last time

Bench Press 3x5
Same weight all 3 sets - 2.5lbs heavier than last time

Strength Bias:

Front Squat 5x5 at 75% 1RM

Dynamic Bench Press 15x3 at 50% 1RM
Use 50% of your 1RM on the bar. Add Chains or bands accordingly.

Maintenance Bias:

A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 73% of your 1-RM

B. Three sets of:
Tall Jerk x 3 reps

Immediately followed by…

Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed

Use Jerk Blocks if possible.

SPORT OF FITNESS WOD:

For time:
10 Thrusters (135/95 lbs)
5 Muscle-Ups
8 Thrusters
4 Muscle-Ups
6 Thrusters
3 Muscle-Ups
4 Thrusters
2 Muscle-Ups
2 Thrusters
1 Muscle-Up

Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Supine Ring Row x 8-12 reps @ 2111
(get as horizontal as possible and stick strictly to the tempo)
Rest as needed

Watch the 2014 Crossfit Invitational here:

The 2014 Reebok CrossFit Invitational, presented by HGST. The CrossFit Games -- (http://games.crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™