CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (No Measure)

FOR QUALITY

Run 1 Mile or Row 2000/1750m

(No Measure)
GOAL: QUALITY| Perform after your GPP. Recover / long, low, and slow conditioning. Use this as an opportunity to dial in your breathing and work on your moderate-low sustainable pace. You should be working above warm-up pace here but when you finish you want to have PLENTY left in the tank. Sweaty and breathing but not too labored. Focus on understanding how your body works in this style of steady state cardio.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Scap Pull-Ups

5 Kip Swings

5/5 KB Russian Swings

5/5 KB Bent Over Row

Coach’s Note — After completion of the Warm-Up KBs go Away and Barbells come out. Go quickly into the teaching of the Deadlift

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 3-Rep TNG Deadlift*

*Option for “Library TNG” Deadlift

(Score is Weight)

Workout

GET A GRIP (Time)

FOR TIME

6-9-12-15

Deadlift (315/225)|(225/155)

15-12-9-6

Bar Muscle-Up

(Score is Time)

KG BB: (143/100)|(100/70)

BMU Option 1: Jumping Bar Muscle-Up

BMU Option 2: Burpee Pull-Ups

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No additional Strength. Get after the GPP portion with the class or a few buddies!

WORKOUT OF THE DAY