CrossFit Grays Harbor – NC COMPETE
A. CONDITIONING
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
EZ Bike – Low Intensity Leg Flush
(No Measure)
GOAL: QUALITY | Perform after Death Row…either immediately after as a cool down or before your lifting as a warm-up.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUND
5 Bootstrappers
10 Groiners
5 Down-Dog to Up-Dog
5 Tempo Air Squat (30X1)*
Into…
2 ROUNDS
1:00 Row**
5/5 Single Leg RDL (DB Optional)
5 Strict Burpee***
10 Scap Pull-Ups
*:03 Descend into squat and explode to stand
**RD1: :30 Arms only/:30 Legs only // RD2: :30 Half Stroke/:30 Full Stroke
***Jump back to a High Plank and pause to perform a Strict Push-Up
Workout
Death Row (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
Post-Workout Strength
Metcon (AMRAP – Reps)
3-5 SETS
Max Strict Pull-Ups*
*If using a band, goal is 7-10 challenging Strict Pull-Ups
-Rest as Needed b/t Sets-
(Score is Total Reps)
C. STRENGTH / GYMNASTICS
Power Clean (Mod-Heavy 2-Rep )
ON A 10:00 RUNNING CLOCK…
Work Quickly & Smartly to a Mod-Heavy 2-Rep Power Clean
(Score is Weight)
Power Snatch (Mod-Heavy 2-Rep)
ON A 10:00 RUNNING CLOCK…
Work Quickly & Smartly to a Mod-Heavy 2-Rep Power Snatch
(Score is Weight)
GOAL: HEAVY | Leave something on the table! This is not a 2-Rep Heavy…it’s also certainly not a 2RM! I want you to feel amazing about your lifting and work quickly and smartly to something that would bring a tear to Coach Burgener’s eye!