CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

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. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Run

10/10 Leg Swings

10 Scap Pull-Ups

10 Scap Push-Ups

Into…

2 ROUNDS

200m Run

12 Alt. V-Ups

8 Knee Push-Ups

12 Up-Downs

Workout

Metcon (AMRAP – Reps)

5 SETS

ON A 3:00 RUNNING CLOCK…

200m Run

12 Toes to Bar*

Max Hand Release Push-Ups in Time Remaining…

-Rest 1:00 b/t Sets-

*Weight Vest Optional

(Score is Reps)

Finisher

Metcon (Weight)

3 SETS FOR QUALITY

8/8 SA Bent Over Row*

16 Alt. DB Slides

*Supported on Bench or Ball

-Rest as needed b/t Sets-

(Score is Weight)

C. STRENGTH / GYMNASTICS

Deadlift (1×3 @ 90%)

1×3 @ 70%*

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

Week 3 of 9 (From NCMETCON)

(Score is Weight)

GOAL: Complete your DL lifting from the NCMETCON Wendler cycle (programmed on our rest day).

WORKOUT OF THE DAY