CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

EZ Bike – Low Intensity Leg Flush

(No Measure)
GOAL: Flush out the legs from yesterday. You can use this as a warm-up / cool down if you’d like depending on how you’re feeling. Practice strong breathing habits…stay controlled and nasal-focused. No big gasping through the mouth. Eyes should stay forward and posture strong. Consistent and intentional pedal stroke for all 10mins.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

30 Single Unders*

12 Reverse Lunges

10 Scap Pull-Ups

6 Kip Swings

*Switch to Double Unders at halfway.

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

Min 1 – :40 Pistol Squat Practice*

Min 2 – 2-4 Reps of Bar Muscle-Up Practice**

*Pistol Squat Options…

Narrow Stance Air Squats

Lateral Box Step-Ups

Pistol Box Squat

**Bar Muscle-Up Options…

Hips to Bar Kip Drill

Jumping BMU (Focus on Transition)

1 Kip Swing + 1 Hip to Bar + 1 BMU

(No Measure)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

7 Bar Muscle-Ups

30 Air Squats*

49 Double Unders

*14 Alt. Pistols Optional

(Score is Time)

BMU Option 1: Jumping BMU

BMU Option 2: Burpee Chest to Bar Pull-Up

C. STRENGTH / GYMNASTICS

Front Squat (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.

WORKOUT OF THE DAY