CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

“STRAIGHT 100.” (Time)

FOR TIME

25 Cal Row

20 Wall Balls (20/14)|(14/10)

20 Box Jumps (24/20)

25 Cal Row

30 Wall Balls (20/14)|(14/10)

30 Box Jumps (24/20)

25 Cal Row

50 Wall Balls (20/14)|(14/10)

50 Box Jumps (24/20)

25 Cal Row

-20:00 Time Cap-
GOAL: EFFORT | Might be my FAVORITE workout I’ve ever written. A little leg heavy BUT who doesn’t love a great leg pump. This workout is an interesting balance of the increasing rep schemes for WB / BJ and the steady push on the Row. The kicker is…you don’t slow down much. The WB/BJ are high cycle movements and fittest might be able to go UB. The row pace is steady in first 2 intervals but then you MUST speed up. You can’t let the row slow you down and take you out of the race.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 SETS (W/ Empty Barbell) (5:00 Cap)

5 Slow Good Mornings

10 Behind the Neck Alt. Elbow Punches

5 Back Rack Squat Jumps

5 Broad Jumps (No Barbell)

Strength

Hang Power Clean (3-3-3-3)

*Start Moderate and build to Mod-Heavy.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

50 Hang Power Cleans (155/105)|(115/75)

100 Up-Downs

1200m Run

*Complete in any order and break into reps or sets as needed.

(Score is Time)

KG BB: (70/55)|(50/35)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

100 Hang Power Cleans (155/105)|(115/75)

150 Up-Downs

1200m Run

*Reps and movements can be completed in any order. P1 works while P2 Rests on HPC and Up-Down. Switch as needed. All running is performed together.

(Score is Time)

KG BB: (70/55)|(50/35)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

Choose Your Adventure on SUNDAY (Pick ONE!)

Metcon (No Measure)

1. FOR QUALITY*

100 Strict Pull-Ups

100 Hand Release Push-Ups

*Partition in any way

(No Measure)
GOAL: QUALITY | Choose me if you need to work on your strict BW strength.

Metcon (Time)

2. FOR TIME

800m Walking Lunge*

*Every 200m of Lunges Run 200m then resume your lunges. Wear a 20lb vest if you have one.

(Score is Time)
GOAL: GRIND | Choose me if you need to work on your mental fortitude and grit.

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
*Attempt each lift 3 times. The weight must increase after each successful attempt at each movement. The weight may not be decreased after the first attempt. A failed rep counts as an attempt. Take the Back Squat and Shoulder Press (aka: Strict Press) from the weight rack.

(Score is Weight for Each)

GOAL: HEAVY | Choose me if you need to (or want to) put yourself under a heavy bar.

WORKOUT OF THE DAY