CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (1 Rounds for time)

5 SETS

500/400m Row*

*Perform at or near 1k row pace. Keep all 5 rows within :05 of one another.

-Rest 2:00 b/t Sets-

(Score is Slowest Time)
GOAL: Razor sharp pacing. These should feel difficult each row but not all out. Keep all rows within :05 of one another. You want to be pushing but not redlining. Learn how to keep a high pace that you can recover. After your second row, you need to feel confident that the next three are automatic. If you’re dreading the next three, you mismanaged your pace.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 SETS

25ft Toe Walk

25ft Heel Walk

25ft Duck Walk

25ft High Skip

Into…

3 SETS

100m Jog*

5 Inch Worm + Push-Up

20 Pike Shoulder Taps

*Focus on Shoulders back & down away from the ears, arms relaxed.

Workout

“AVA” (AMRAP – Rounds and Reps)

AMRAP x 20:53 MINUTES

400m Run

21 Ground to Overhead (95/65)|(65/45)

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

20 Empty Barbell Curls

20 Supinated Bent Over Rows

-Rest 1:30 b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3 SETS FOR QUALITY

15 Strict Chin-Ups

15 Strict Dips

1:00 Ring FLR Hold

-Rest as Needed b/t Sets-

(No Measure)
GOAL: Strict upper body pull/push strength. STRICT IS STRONG. We want our athletes to develop command, strength, and awareness in these positions and movements. Minimize any momentum and focus on rigid linear movement.

WORKOUT OF THE DAY