CrossFit Grays Harbor – NC COMPETE
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
30/24 Cal Row*
30′ HS Walk**
*Each 5 Cals is 1 Rep (4 cals for the 24)
**Each 5′ Section is 1 Rep. Setup the 15′ course, Open rules apply.
(Score is Rounds + Reps)
GOAL: Skill-based conditioning. Classic mix of low skill mono plus high skill gymnastics. This is an old “Glassman-ism” where he says ‘I’m sure you can do X but what about after a few 400m runs…’ Today we test your ability to walk on your hands after breathing heavy and pulling hard. How does this stack up to just your practice?
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 SETS
15 Jumping Jacks
10 Groiners
10 BB Good Morning
10 Front Rack Elbow Punches
Strength
Deadlift (1×5 @ 85%)
1×5 @ 65%*
1×5 @ 75%
1×5 @ 85%
*Based off of 90% of Heavy 1-Rep
Week 2 of 9
(Score is Weight)
Workout
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Glutes + IT Band
(No Measure)
C. STRENGTH / GYMNASTICS
Push Press (5-3-1+)
*Set 1 @ 75%
Set 2 @ 85%
Set 3 @ 95%
(Score is Weight)
GOAL: Week 4 of 6 for Wendler Cycle. We will deload next week then come back for a new 1-Rep test in 2 weeks. We are working these percentages off of 90% (Training Max) of your Week 1 number. Try to do before your GPP portion.