CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME

21-15-9

Kettlebell Swing (70/53)

Burpee to Plate

(Score is Time)
GOAL: BURN IT DOWN. This is sub 5:00…everything you’ve got. Can you go unbroken on the KB and try to outrun the pain on the Burpee. There is no strategy in this workout except…go fast, don’t die! GET SOME.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

400m Jog

Immediately into…

3 SETS (W/ Empty Barbell)

5 Clean Deadlifts

5 Slow Goodmornings

10 Behind the Neck Alt. Elbow Punches

5 Back Rack Squat Jumps

5 Broad Jumps (No Barbell)

Strength

Metcon (Weight)

EMOM x 10 MINUTES

3 Hang Power Cleans*

*Start moderate and build to heavy. Build every other set.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

800m Run

Immediately Into…

5 ROUNDS

10 Hang Power Cleans (115/75)|(75/55)

30 Double Unders*

Immediately Into…

800m Run

(Score is Time)

*Option for “Unbroken” Double Unders

KG BB: (50/35)|(35/25)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

800m Team Run

Immediately Into…

10 ROUNDS

10 Hang Power Cleans (115/75)|(75/55)

30 Double Unders*

Immediately Into…

800m Team Run

(Score is Time)

*Option for “Unbroken” Double Unders

**Runs performed together. You go, I go format for the Rounds. P2 Rests while P1 works.

KG BB: (50/35)|(35/25)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3-5 SETS

1:00 EZ Bike

-Rest :15-

1:00 DBL KB Front Rack Hold (Athlete Choice)

-Rest :15-

1:00 KB Suitcase Reverse Lunges

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: Smooth functional bodybuilding style workout to round out the week. The double KB Front Rack hold is one of my all-time favorite shoulder/midline strength and stability positions. For the Suitcase Reverse Lunges, not looking for “”reps”” but rather control and maintaining balance. Break as needed but try to spend most of the 1:00 working. Shooter’s choice today on number of rounds, 3/4/5 are all options today depending on what you want/need. Also, if you are feeling beat up…feel free to do this workout with lighter weight and/or on Sunday as a recovery element.

WORKOUT OF THE DAY