CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 12 Front Squats (155/105)

MIN 2 – 12 Chest to Bar Pull-Ups

(No Measure)
GOAL: EFFORT | Might end up a little more like an AMRAP toward the end for some but actually this workout should be uncomfortable but doable. All squats should be unbroken and depending on your proficiency on the pull-up bar…those should be either unbroken or max 1 break. Expect to have more rest after your pull-ups…don’t expect your legs to feel that good either way!

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 SETS

100m Run

20 Mountain Climbers

5 BB Strict Press

:10 BB OH Hold

-Quick Rest b/t Sets-

Workout

Metcon (Time)

4 ROUNDS FOR TIME

400m Run

24 Sit-Ups

12 Push Press (115/75)|(75/55)

(Score is Time)

KG BB: (50/35)|(35/25)

Post Workout Skill

Metcon (No Measure)

ON A 15:00 RUNNING CLOCK…

Practice Handstand Walking Options*

Option 1 – HS Walk or Assisted Walk

Option 2 – Freestanding HS Hold or Wall Hold

Option 3 – Pike “Around the Worlds”

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

5 SETS

10 Strict Toes to Bar

10 Tempo Push-Ups (2020)

-Rest Briefly b/t Sets-

(No Measure)
GOAL: QUALITY | Control, control, control and more control. Slow is smooth and smooth is fast here today. Don’t rush through your reps…take your time. But only a short rest b/t sets. We want quality reps while also fighting through accumulated fatigue.

WORKOUT OF THE DAY