CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (1 Rounds for time)

“CHELSEA”

EMOM x 30 MINUTES

5 Pull-Ups

10 Push-Ups

15 Squats

(Score is Slowest Time)
GOAL: EFFORT | THREE OPTIONS today…1.) Perform as an AFAP bodyweight sprint each round; 2.) Perform as a quality effort with more of a recovery focus…option to end at 10/15/20 rounds as you see fit; or 3.) Perform STRICT AF and see what your capacity is for strict strength (strict pull-up, hand release push-up, squat to WB target).

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – :45 Single Unders

MIN 2 – :45 Max Lunge + Lunge + Air Squat

MIN 3 – :45 Hollow Rocks

MIN 4 – :45 Groiners

MIN 5 – :45 Bootstrapper Squats

Workout

Metcon (AMRAP – Rounds and Reps)

2 SETS

AMRAP x 10 MINUTES

40 Double Unders

20 Sit-Ups

10 Alt. Back Rack Lunge (135/95)|(95/65)

-Rest 2:00 b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)

Finisher

Metcon (No Measure)

“TABATA”

8 SETS (:20 on/:10 off)*

MOVT 1 – Weighted Deadbugs**

MOVT 2 – Superman Hold

*Alternating movements

**Hold DB at extension over chest and alternate legs back and forth.

(No Measure)

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

(No Measure)

WORKOUT OF THE DAY