CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (Distance)

EMOM x 9 MINUTES

MIN 1 – 5 Ring Muscle-Ups

MIN 2 – 200/150m Row

MIN 3 – :40 Max HS Walk

(Score is Lowest Distance)
Goal: This week is all about building confidence and continuing to get your body used to a Friday performance. In today’s EMOM, the goal is to practice the skills while under some light fatigue. This is not meant to be a full-on workout.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

200m Run

Into…

3 SETS

10 Glute Bridges

8 Scap Pull-Ups

6 Tuck-Ups

Into…

3 SETS

10 Hang Muscle Cleans

8 Elbow Punches

6 Front Squats

4 Strict Knee Raises

Strength

Front Squat (Heavy 10-Rep)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 10-Rep Front Squat

(Score is Weight)

Workout

Metcon (1 Rounds for time)

EVERY 3:00 x 5 SETS

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

15 Knees to Elbow

10 Up-Downs Over Bar

(Score is Slowest Time)

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

C. STRENGTH / GYMNASTICS

Shoulder to Overhead (Heavy 1-Rep)

1. ON A 10:00 RUNNING CLOCK…

Build to a Heavy Shoulder to Overhead*

*Bar can come from the rack.

(Score is Weight)

Deadlift (Heavy 1-Rep)

2. ON A 10:00 RUNNING CLOCK…

Build to a Heavy Deadlift

(Score is Weight)

Goal: Theme of the week is confidence…for the heavy singles, make sure they remain clean and crisp. We’ve practiced building on a short clock plenty but undoubtedly it will come up in the Open. Today, build quickly and with confidence. Do not panic, do not rush. Have your three lifts in mind before your start…safe, plus but I got this, gamble.

WORKOUT OF THE DAY