CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (AMRAP – Reps)

AMRAP x 10 MINUTES

2-4-6-8…and so on

DB Step-Ups (50/35)|(24/20)*

10/8

Cal Bike

*Hold in the Farmer position at the waist. Cals stay the same every round, 10/8.

(Score is Reps of Step-Ups)

KG DB: (22.5/15)
Goal: This is going to burn. DB Step-Ups in all forms have shown up in the Open over the years. There is a trick in how to you hold/swing the DBs as you get to the top of the box. For Standards, you must stand up fully at the top. Alternate legs each time stepping up.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

20 Alt Shoulder Taps

5 Knee Push-Ups

10 Up Downs

10 See-Saw Bent Over Row

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Rope Climb Practice

(No Measure)

Workout

Metcon (Time)

FOR TIME

200m DB Carry (50/35)|(35/20)*

20 Burpees

4 Rope Climbs

40 Jumping Lunges

4 Rope Climbs

20 Renegade Rows

4 Rope Climbs

40 Jumping Lunges

4 Rope Climbs

20 Burpees

200m DB Carry

*For both carries, first 100m in Front Rack and second 100m in Farmer Carry for 200m total each carry.

(Score is Time)

KG DB: (22.5/15)|(15/9)

C. STRENGTH / GYMNASTICS

ON A 12:00 RUNNING CLOCK… Build to a Heavy Set of 7 Back Squat (Heavy 7 Back Squat )

ON A 12:00 RUNNING CLOCK…

Build to a Heavy Set of 7 Back Squat

(Score is Weight)

Metcon (No Measure)

3 SETS FOR QUALITY

25 Chest to Bar Pull-Ups

(No Measure)
Goal: Get a moderate-heavy+ bar on your back and learn how to manage bigger sets on a shorter clock. In the Pull-Ups, we want to refine the technique of getting the chest on the bar. If you need to break up in more than 3 sets per set, reduce the number. If you break up the reps, stay under the bar and do not move around think about coming off the bar and staying close. Do not rip your hands.

WORKOUT OF THE DAY