CrossFit Grays Harbor – NC COMPETE
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
20 Jumping Jacks
10 Bootstrappers
5/5 Split Squat
Into…
2 ROUNDS
10 BB Sumo Good Morning
10 Alt. Step Ups
10 Alt. Slow Deadbugs
Strength
Metcon (Weight)
3 SETS FOR QUALITY
5 Tempo Sumo Deadlift (30X1)*
10/10 DB Suitcase Split Squats
20 Slow Alt. V-Ups
*Build from Moderate to Moderate-Heavy
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
15 Deadlifts (185/135)|(135/95)
15 Box Jumps (24/20)
Immediately Into…
3 ROUNDS FOR TIME
12 Deadlifts (225/155)|(155/105)
12 Box Jumps
(Score is Time)
KG BB 1: (85/60)|(60/42.5)
KG BB 2: (100/70)|(70/55)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Pigeon Pose (R/L)
1:00 Calf Stretch (R/L)
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (AMRAP – Reps)
5 SETS FOR MAX REPS
Strict Pull-Ups
Tempo Push-Ups (1111)
Strict Hang Knee Raise
(Score is Lowest Reps)
Goal: Rigid and perfect mechanics. Think about moving your body as one unit in the pull-ups and the push-ups…no broken midlines. In the HKR, active hang on the bar while pulling the knees up toward the chest. No kipping in any of the movements.