CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Post-Workout…Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

100m Jog

Immediately into…

2 SETS

10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack)

8 Kang Squats (w/ or w/o barbell)

6/6 Elbow Punches

Immediately into…

Step Down Box Jumps at an easy pace in time remaining…

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex of:

1 Squat Clean

+

1 Hang Squat Clean

*Keep weight moderate-heavy. Perfect mechanics.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EVERY 3:00 x 5 SETS

100m Run

15 Box Jump Overs (24/20)*

Max Hang Squat Cleans** with remaining time…

-Rest 1:30 b/t Sets-

*Step-Down on the BJO every rep.

**Rounds 1 & 2 – (135/95)|(95/65)

Round 3 & 4 – (155/105)|(115/75)

Round 5 – Optional Increase, Athlete Choice

(Score is Reps)

KG BB1: (60/42.5)|(42.5/30)

KG BB2: (70/55)|(50/35)

Partner Workout Option

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

4 SETS

AMRAP x 5 MINUTES

200m Run*

30 Box Jumps (24/20)**

Max Hang Squat Cleans with remaining time…

-Rest 1:00 b/t Sets-

(Score is Reps)

Sets 1 & 2 – (135/95)|(95/65)

Sets 3 & 4 – (155/105)|(115/75)

For the 200m run, each partner runs 100m relay style. For the 30 Box Jumps, athletes must alternate every rep until they complete 30 total. On the barbell, P1 works while P2 rests. Switch as needed to complete max reps.

KG BB1: (60/42.5)|(42.5/30)

KG BB2: (70/55)|(50/35)

C. STRENGTH / GYMNASTICS

Metcon (Time)

FOR TIME

75 Burpees

10 Legless Rope Climbs

25 Push Jerk (185/135)

5 Legless Rope Climbs

25 Burpees

(Score is Time)

KG BB: (85/60)|(60/42.5)
GOAL: Everyone. Loves. Chippers. This is a great mix of strength and conditioning all in one sweet little workout. You can’t pace the Burpees here too much…you gotta go. Which is going to make the Rope Climbs a bit tougher but the goal is to get to the barbell as fast as possible. Once there, need to stay consistent and not fall behind. The second half of the workout…ALL OUT SPRINT. The last 25 Burpees should be the hardest of your life.

WORKOUT OF THE DAY