CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (Time)

3 ROUNDS FOR TIME

200m Run

15/12/9 DB Devil’s Press (35/20)*

*Round 1 = 15 reps

Round 2 = 12 reps

Round 3 = 9 reps

(Score is Time)
GOAL: No messing around in this one but you will need to pace the first round just slightly in order to not come out too hot. This workout is all about subtle pacing and then knowing when to make your move. Depending on the athlete, the move is either in the second 200 / set of 12 / last 200. Those are the three options. When will you choose to test your gas tank and see if you can hold on?

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00 Run / Bike / Row / or Jump Rope

Into…

1×20’ Down & Back

Knees to Chest

Heels to Butt

Toe Walk

Heel Walk

High Knees

Butt Kickers

Single Leg Hops

Karaoke (L/R)

Into…

2 ROUNDS

10 Step-Ups

10 Single DB Strict Press

100m Jog

Workout

Metcon (Time)

1. ON A 10:00 RUNNING CLOCK…

1 Mile Run

(Score is Time)

-Rest 1:00-

Metcon (AMRAP – Rounds and Reps)

2. AMRAP x 10 MINUTES

20 DB Box Step-Ups (50/35)|(35/20)/(24/20)*

15/12 Cal Bike

*DB Must be held in the Back Rack.

(Score is Rounds + Reps)

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

Finisher

Metcon (Time)

FOR TIME

21-15-12-9

Single DB Curls

*:30 Wall Sit After Each Set.

(Score is Time)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. Perform after your GPP and Strength.

(No Measure)

WORKOUT OF THE DAY