CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (Distance)

5 SETS

:30 Max Meters Bike

-Rest 1:30-

:30 Max Meters Row

-Rest 1:30 b/t Sets-

(Score is Distance)
GOAL: SPRINT | Perform before or after GPP/Strength, your choice! ALL OUT SPRINT. Do not hold anything back for any :30 interval for any set. You have a 1:3 work to rest ratio…this should allow you to stoke the fire each time. Go to that place with this one.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

5 Ring Rows

5 Push-Up to Pike

3 Lunge + Lunge + Air Squat

Into

AMRAP x 3 MINUTES

5 Jumping Pull-Ups or Ring Rows

5 HR Push-Ups

7 Air Squats

Strength

Metcon (No Measure)

3 SETS

5-7 Tempo Strict Pull-Ups (3111)*

2-4 Slow Wall Walks

*Option to add weight to the Pull-Up and perform without Tempo

(No Measure)

Workout

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

Pistol Option 1: Air Squat (Narrow)

Pistol Option 2: Box or Rig Pistol

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Option to complete Mary or Cindy.

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Reps)

1. EMOM x 10 MINUTES

1 DB Deadlift (50/35)

+

1 DB Hang Squat Clean

+

1 DB Thrusters

+

1 DB Push Press

*Must be performed unbroken. Add 1 Rep to each movement every minute until failure. MIN 1 = 1 Rep of all / MIN 2 = 2 Reps / Etc. Once you reach failure, the next minute perform 2 reps of each movement unbroken until the 10mins expires.

(Score is Highest Reps)
GOAL: GRIND | Perform before or after GPP/Conditioning, your choice. DB complex that will become absolutely NASTY. Minute 1 will be a joke but by the time you’re at minute 4…this is serious. How far can you make it? How efficient is your movement with the moderate DBs?

Warm-up (No Measure)

2. 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 as LAST element of the day. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)

WORKOUT OF THE DAY