CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

10/8 Cal Row

10 Banded Side Steps*

10 Groiners

Barbell Movement**

*With a Band above the Knees, athletes will perform 10 Lateral Steps to the Right, then 10 Lateral Steps to the Left.

**Round 1: 5 Deadlift + 10 Elbow Punches

Round 2: 10 Elbow Punches + 5 Front Squat

Round 3: 3 Muscle Clean + 3 Power Clean

Strength

Front Squat (5-5-5-5)

5-5-5-5

Tempo Front Squats (32X1)

*Building from Light to Moderate*

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

15 Front Squats (155/105)|(115/75)

25/20 Cal Row

(Score is Time)

KG BB: (70/55)|(50/35)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :45 HS Walking Practice

MIN 2 – :45 Pistol Practice

(No Measure)

Metcon (Time)

3 ROUNDS FOR TIME*

20 DB Push Press (50/35)

20 Pull-Ups

*Manage Your Reps…

Set 1 – Unbroken

Set 2 – 15/5

Set 3 – 10/5/5

(Score is Time)
Goal: In part 1, simply looking for more touches with intention for these two skill driven movements. They are coming, no doubt…be ready for them. In part 2, we are looking to simulate a sprint style workout but forcing you to manage your reps. The reason here is that I want you to get used to breaking when it might be smart and when a short break might actually help you vs. forcing something that’s not there. In the breaks, do not step away…simply breath one time and get right back to it. This is as much mental as it is physical today.

GHD Sit-ups

Sorry I took too long yesterday. 40sec on 20off?

WORKOUT OF THE DAY