CrossFit Grays Harbor – NC COMPETE
A. CONDITIONING
Metcon (Time)
FOR TIME
50/40 Cal Row
50 Burpees to a Target
25 Bar Muscle-Ups
50/40 Cal Row
(Score is Time)
Goal: Hold onto your butts. This one screams Open workout. Push the intensity today. Lots of strategy in this workout considering you MUST respect the fact that there’s a final sprint to the finish. You can’t hold back in the first three elements but you can’t win the first row to lose the rest of the workout. You need to start quickly but controlled and then in the second half of the Burpees and into the BMU pick-up your pace.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Scap Pull-Ups
5 Ring Rows
10 Alt. Cossack Squats
5 Single DB Strict Press
Extended Warm-up
Metcon (No Measure)
2 SETS FOR QUALITY
1:00 Handstand Hold*
8/8 Tempo (2020) Box Step-Downs (24/20)
1:00 Weighted DB Squat Hold
1:00 Bike (EZ)
-Rest as needed b/t Sets-
*Freestand Optional
(No Measure)
Workout
Metcon (Time)
FOR TIME
40/30 Cal Bike
40 Single DB Alt. Step-Ups (50/35)|(35/20) || (24/20)*
20 Handstand Push-Ups
40 Pull-Ups
20 Handstand Push-Ups
40 Single DB Alt. Step-Ups
40/30 Cal Bike
*DB Can be held in any way above the waist.
(Score is Time)
HSPU Option 1: Box Pike Push-Ups
HSPU Option 2: DB Strict Press
KG DB: (22.5/15)|(15/9)
C. STRENGTH / GYMNASTICS
Power Clean (Heavy 1-Rep)
ON A 10:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Power Clean
*Bar starts empty on the floor
(Score is Weight)
Goal: Get used to building to a “heavy” on a short clock. Bar starts empty and on the floor. Attempts only within the 10min period count. Manage your time wisely. Have your three numbers in mind — safety score, +10% score, gamble score.
Metcon (AMRAP – Reps)
2 SETS FOR QUALITY
Max TNG Reps of Power Clean*
*65-75% of Heavy 1-Rep
(Score is Lowest Reps)
Goal: Practice barbell cycling with a heavy-ish weight. This should be something you can hold onto for 5-7 reps without insane compromises in your mechanics. Solely focus on the cycling aspect. Think of this as practice.