Friday

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*