October 28, 2015 – Competition

Workout of the Day
A.
Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 2 reps
(pause for 2-3 seconds in the receiving position after the second rep)

Immediately followed by…

Every two minutes, for for 10 minutes (5 sets):
Split Jerk x 1 rep

Build to today’s heavy.

B.
Three sets of:
Close Grip Bench Press x 3 reps
Rest 45 seconds
Neutral Grip Bench Press x 3 reps
Rest 45 seconds
Wide Grip Bench Press x 3 reps
Rest 45 seconds

Use approximately 65% of last week’s 1-RM Floor Press
*Press the bar as fast as possible off of the chest all the way to lockout.

C.
“Sage at 20″
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpees

This is an old favorite Invictus capacity test named after the one and only Sage Burgener, our first full-time weightlifting coach and member of Team Invictus at the CrossFit Games in 2009 and 2010. This was my “gift” to Sage on her 20th birthday…I am not sure she loved it. Go hard though, this is one of our 15 primary data points that we review to determine an athletes’ readiness to compete.

D.
If you still have any energy left, perform the following…

Three sets of:
Seated Barbell Good Mornings x 8-10 reps @ 3011
Rest 60 seconds
Banded Hamstring Curls x 45 seconds
Rest 60 seconds