CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (Time)

3 ROUNDS FOR TIME

20 Box Jumps (24/20)*

2 Rope Climbs

15′ HS Walk

1 Rope Climb

*Fast cycling allowed today if you have that skill and are comfortable with rebounding.

(Score is Time)
GOAL: SPRINT. This is meant to be fast AF. The workout originally was programmed with 3 Rope Climbs then the HS Walk but there’s something uniquely challenging about bookending the HS Walk with another high skill movement. For the HS Walk, setup the course in 5′ increments and manage with a similar rule set to the Open.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

5 Inch Worms + Push-Up

10 Up-Downs + Jump*

15 Light Band Pull Aparts

*Perform the Up-Down: Jump the feet back and in with no Push Up, then jump with the arms OH.

Strength

Shoulder Press (1-Rep Heavy )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Strict Press

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

(Score is Weight)

Workout

Metcon (1 Rounds for time)

EVERY 2:30 x 6 SETS

15 Burpee to Target*

12 Push Press (115/75)|(75/55)

-No Additional Rest b/t Sets-

*6″ Above Standing Reach

(Score is Slowest Set)

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

Optional Finisher

Metcon (No Measure)

3 SETS

8/8 Plate Around the Worlds*

25 Banded Straight-Arm Pull-Down

*Keep plate light

-Rest 1:00 b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Push Press (3-3-3)

*Set 1 @ 70%

Set 2 @ 80%

Set 3 @ 90%

(Score is Weight)

GOAL: Week 3 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