CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (1 Rounds for time)

E2MOM x 20 MINUTES

MIN 1&2 – 500/400m Row

MIN 3&4 – 10 HSPU + 15 Wall Balls (20/14)

(Score is Slowest Time on Min 3&4)
GOAL: The goal in this workout is ridiculous consistency. You should be finishing your row comfortably around the 1:50-1:55 mark…not looking for a sprint but rather a sustainable, smooth effort. In the second batch of work, slow is smooth and smooth is fast. No long breaks before kicking up on the wall…right into it. After the HSPU, move directly into the WB. Control your breathing and focus on a solid leg drive as the shoulders will be tired. You should have at least :30-:45 worth of rest before starting your next row.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 10 Alt Groiners + Max Wall Sit

MIN 2 – 10 Step Ups + Max Empty Barbell OH Hold

Strength

Thruster (Heavy 3-Rep )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Thruster*

*Bar comes from the rack or ground. Thruster or Thruster-Jerk are both available.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

AMRAP x 10 MINUTES

10-8-6-4-2*

Thruster (95/65)|(65/45)

Burpee Box Jump (24/20)

*If round of 2/2 is completed, start back at 10/10.

(Score is Total Reps)

KG BB: (42.5/30)|(30/20)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Calf Smash (R)

1:00 Calf Smash (L)

5:00 Foam Roll Legs

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3 SETS FOR QUALITY

10 Strict Toes to Bar

15 Strict Dips

20 Strict Ring Rows

-Rest as Needed b/t Sets-

(No Measure)
GOAL: Strength accessory session with strict gymnastics. In the Strict TTB, try to keep your eyes forward and not lean back too much…if needed, adjust this to a Strict Knee Raise. In all movements, we want to minimize any momentum but in particular in the TTB. For the Strict Dips, find a deep but safe ROM. Imagine you are in the bottom of your Ring MU. For the Ring Rows, try a :01 pause at the top of each rep. Doing these things will force most people to break up the movements…that’s just fine. If you are doing these unbroken with ease, you’re either a ninja or not paying attention enough to your body’s position.

WORKOUT OF THE DAY