CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (Distance)

AMRAP x 10 MINUTES

Row for Meters*

*SPM must stay below 23 the entire row.

(Score is Meters)
GOAL: Learn to control your breathing and your stroke rate. I didn’t say you couldn’t row with powerful strokes…learn how to produce power and keep your stroke rate low. This is especially useful in longer rows or rows in workouts where you need your breath and heart rate to recover while still gaining ground on the row.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1 ROUND CHIPPER STYLE

10/8 Cal Bike

10 Groiners

10 Sit-Ups

10 Cossack Squats

10/8 Cal Bike

8 KB Deadlift

8 Air Squats

8 Russian KB Swings

Strength

Back Squat (Heavy 1-Rep )

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Back Squat

Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – 25 Sit-Ups

MIN 3 – Max Russian KB Swing (70/53)|(53/35)

(Score is Lowest Reps of Swings)

KG KB: (32/24)|(24/16)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3-4 SETS

10/10 Single Leg Glute Bridge-Up (2121)

15 Perfect Hollow Rocks

1:00 Bar Hang (:30 Active / :30 Passive)

-Rest as Needed b/t Sets-

(No Measure)
GOAL: Chill midline and posterior accessory session. Focus on connecting the mind to the muscle and perform each movement flawlessly. Take your time. If you’re feeling froggy, add a DB to the SL Glute Brigde Up…that will make the glutes toasty! If you’ve never tried it for your Hollow Rocks, try doing like a 1/4 Tuck Rock and pausing in the ‘heel down’ part of the rock. This will light your abs up!

WORKOUT OF THE DAY