CrossFit Grays Harbor – NC COMPETE

View Public Whiteboard

A. CONDITIONING

Metcon (Time)

FOR TIME

21-15-12-9

Cal Row*

*After each set, complete 5 Burpees Over Rower and 35 Double Unders.

Alt Cal Option: 15/12/10/7

(Score is Time)
GOAL: Sprint, baby, sprint. This one should be called “Caffeine & Gasoline” because you should be shot out of a cannon on this one. Reset the rower between each effort but this workout is NOT long enough for any kind of pacing. You need to simply bite down and get after it. The workout is essentially “over” after the round of 15…make sure you don’t fall too far behind in the first (2) sets. You will not be able to catch up.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

15 Jumping Jacks

10 Scap Push-Ups

5/5 SA DB Press

Into…

2 ROUNDS

10 Toe Touch Jumping Jacks

10 Alt. DB Bent Over Row

5 Inch Worms + Push-Up

Strength

Shoulder Press (5×3 @ (31X1))

Tempo Strict Press

5×3 @ (31X1)*

*Keep weight moderate.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 10 MINUTES

MIN 1 – 14 DB Push Press (50/35)|(35/20)

MIN 2 – 7 DB Renegade Rows*

-Rest 1:00-

AMRAP x 4 MINUTES

4 Up-Downs

4 DB Push Press

(Score is Rounds + Reps)

*1 Rep of RR = 1 Push-Up + Row L + Row R

KG DB: (22.5/15)|(15/10)

C. STRENGTH / GYMNASTICS

Push Press (5-5-5)

Set 1 @ 65%

Set 2 @ 75%

Set 3 @ 85%

(Score is Weight)

GOAL: Week 2 of 6 for Wendler Cycle. We are working these percentages off of 90% (Training Max) of your Week 1 number. Try to do before your GPP portion.

WORKOUT OF THE DAY