CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (Time)

20 ROUNDS FOR TIME

1 Power Clean (185/135)

1 Hang Squat Clean

4 Box Jump Overs (24/20)

(Score is Time)
GOAL: EFFORT | This might be the funnest (word?) workout I’ve programmed in a long time. Barbell will be unbroken for the 1-2 punch then the BJO will be fast AF. Will be a frantic pace to start then it will slow through the middle. Say goodbye to your legs…bye legs!

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – :45 Bike @ Mod Pace

MIN 2 – 35 Single Unders + 5/5 Ankle Roll Out

MIN 3 – :45 Up-Downs

MIN 4 – 8 Slow Air Squats + 8 Bootstraps

MIN 5 – :45 DBL DB Seesaw Row

Coaches Note — After completion of the Warm-Up keep the DBs and begin the Teaching section.

Workout

Metcon (Calories)

4 SETS ON A 5:00 RUNNING CLOCK…

COMPLETE 2 ROUNDS

10 Ring Rows

20 Jumping Air Squats

30 Double Unders

Then Immediately Into…

Max Cal Bike in Time Remaining…

-No Additional Rest b/t Sets-

(Score is Total Calories)

Finisher

Metcon (AMRAP – Reps)

“TABATA”

8 SETS (:20 ON /:10 OFF)

MOVT 1 – Push-Ups

MOVT 2 – Push-Up Plank

*Alt. Movements for 8 Sets Total.

(Score is Reps of Push-Ups)

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

(No Measure)

WORKOUT OF THE DAY