CrossFit Grays Harbor – NC COMPETE
A. CONDITIONING
Metcon (1 Rounds for time)
7 SETS
12/10 Cal Bike
-Rest 1:00 b/t Sets-
(Score is Slowest Time)
Goal: Dead. Sprint. This should hurt. We did a 1:2 work/rest last week in the 1:30 / 3:00 rest. This week we are in the :30 / 1:00 ratio. Make sure to warm-up before hitting this. Every effort should be a 110%.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 SETS
10/10 Moose Antlers
10 Supermans
10 Scap Push-Ups
Into…
4 SETS (:20 ON/ :10 OFF)
MOVT 1 – Row*
MOVT 2 – Push-Up**
*Start at 50% effort, increase pace each set (50%, 60%, 70%, 80%)
**After 2 sets, switch to Push-Up to Pike
Strength
Bench Press (8-8-6-6-4-4)
8-8-6-6-4-4*
Bench Press
*Build from Light-Moderate to Moderate-Heavy
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EVERY 3:00 x 5 SETS
500/400m Row
Max DB Floor Press (50/35)|(35/20) in Time Remaining…
(Score is Reps)
KG DB: (22.5/15)|(15/9)
Finisher
Metcon (No Measure)
TABATA (8 SETS, :20 ON/:10 OFF)
DB Gun Hold*
*Single or Double DB.
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (AMRAP – Rounds and Reps)
1. AMRAP x 7 MINUTES
3 Box Jump Overs (24/20)
3 Deadlift (155/105)
3 Push Jerk
(Score is Rounds + Reps)
KG BB: (70/55)
-Rest 3:00 then hit Part 2-
Goal: Workouts like this are a TRAP. I am telling you this because if you see something like this come up in the Open, there’s a lot of strategy in managing this length workout. The trap is two-fold…1.) It’s easy to over pace or under pace this workout…you need to go hard here for sure but not so hard that you’re dead for part 2 but you can’t “coast”.
2. ON A 10:00 RUNNING CLOCK… Build to a Heavy 1-Rep Jerk (Heavy 1-Rep Jerk)
2. ON A 10:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Jerk*
(Score is Weight)
Goal: This type of setup has become more popular in the open. This turns into a strategy game based on the strength you can tap into when you’re tired. Use the first few minutes to get your lungs and legs back but by 3:00 into the time, you need to be moving on toward heavier loads. You should have your ‘safe’ lift under your belt by 5:00 then 5:00 to see what you’ve got.