CrossFit Grays Harbor – NC COMPETE
A. CONDITIONING
Metcon (No Measure)
FOR QUALITY*
4:00 Run
1:00 Double Unders
4:00 Bike
1:00 Burpees
4:00 Run
1:00 Double Unders
4:00 Bike
1:00 Burpees
*Nasal Breathing Only.
(No Measure)
GOAL: Low and slow. Nasal breathing only. Pick a comfortable pace and keep your heart rate and breathing under control the entire session. For the 1:00 efforts, move the entire minute with immediate transition back in the monostructural movement.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 SETS
20 Banded Pull-Aparts
10 Banded Pass Thrus
20 Jumping Jacks
Into…
3 SETS
10/10 Single Arm ½ Kneeling DB Press
10/10 Single Arm Sumo Deadlift
25ft High Skip
25ft High Knees
25ft Butt Kickers
Strength
Metcon (Weight)
EMOM x 14 MINUTES
MIN 1 – 4 Push Press (Athlete Choice, Building)*
MIN 2 – :45 Shuttle Run (EZ)
*Start Light and Build to Heavy Set of 4 with Barbell.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
10 Alt. DB Snatch + Push Press (50/35)|(35/20)*
200m Run
*1 Rep = 1 DB Snatch then Lower DB to same side Shoulder for Push Press
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/9)
Optional Benchmark
THE NCFIT CINCO (Time)
5 ROUNDS FOR TIME
5 Hang Power Clean (155/105)|(115/75)
5 Front Squats
5 Thrusters
5 Shoulder to Overhead
5 Strict HSPU
(Score is Time)
KG BB: (70/55)|(50/35)
()
C. STRENGTH / GYMNASTICS
Snatch (1-Rep )
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Snatch
(Score is Weight)
GOAL: Perform before your GPP session if possible. If not, no stresses. This is our baseline test for the month. We will work through accessory work and sub max progressive loading then retest in early June.