CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (Calories)

FOR REPS

5:00 Cal Row

-Rest 2:30-

4:00 Cal Row

-Rest 2:00-

3:00 Cal Row

-Rest 1:30-

2:00 Cal Row

-Rest 1:00-

1:00 Cal Row

(Score is Calories)
GOAL: 2:1 work to rest ratio conditioning. The 1/2 rest will make this workout challenging because you WILL NOT be recovered for you next row. Try not to game this workout. You want to try to average the same cals per minute in the 5:00 row all the way down to the 2:00 row…during the 1:00 row, all bets are off. Sprint to the finish.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 SETS

1:00 Alt Groiners

1:00 Bootstrappers

Into…

2 SETS (:15 ON/:15 OFF)

MOVT 1 – Reverse Lunges

MOVT 2 – Bodyweight Sumo Good Mornings

MOVT 3 – Single Leg RDL (Right Leg)

MOVT 4 – Single Leg RDL (Left Leg)

Strength

Sumo Deadlift (5-5-5-5-5)

*Start Moderate & Build to Heavy

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

7 DB Up-Downs (50/35)|(35/20)*

9 DB Sumo Deadlifts

12 Box Jumps (30/24)

*Heavy DBs Optional

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

()

C. STRENGTH / GYMNASTICS

Metcon (Weight)

5 SETS*

1 Clean Pull

+

1 Clean

*Sets 1-3 @ 80% of 1-Rep C&J. Sets 4&5 @ 90% of 1-Rep C&J.

-Rest as Needed b/t Sets-

(Score is Weight)
GOAL: Extension then execution. Reps do not need to be connected. This is 80% & 90% of your C&J…not just your Clean.

Clean and Jerk (5×1)

@ 80% of 1-Rep C&J

(Score is Weight)

GOAL: Should be fast and crisp. Full squat, intentional reset, speedy jerk. We want these sets to be heavy but confidence building. We are working just the Jerk at heavier loading later on in the week.

WORKOUT OF THE DAY