CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

3 Ring Muscle-Ups

30′ Back Rack Lunges (135/95)*

15′ HS Walk*

*Each 5′ interval is 1 Rep. Total of 3 Reps per 15′ interval.

(Score is Rounds + Reps)
GOAL: EFFORT | Skill-based conditioning workout. This is a workout where you can’t afford to lose any ground in missed reps, transitions, or roadblocks. The fittest will CRUISE through this workout…the limiting factor will be how hard can you push without the skills degrading. For athletes still working on these skills, damage control is the name of the game — don’t get frustrated. Two ways to approach this workout: 1.) If this were an Open workout…how could you maximize your score; and 2.) How can you adjust this workout to get the best training stimulus?

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 SETS (8:00 Cap)

200m Run

:30 Tuck Hold

10/10 Lateral Step-Ups

8 Push-Up to Pike Position

10 Barbell Sumo Good Mornings

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 5 MINUTES

15 Box Jumps (24/20)

20 Sumo Deadlifts (185/135)|(135/95)*

10 Handstand Push-Ups

-Rest 2:00 b/t Sets-

*The Sumo Deadlift reps decrease by 5 each Set.

Set 1: 20 reps / Set 2: 15 reps / Set 3: 10 reps / Set 4: 5 reps. Start each AMRAP from the top.

BB1: (185/135)|(135/95)

BB2: (225/155)|(155/105)

BB3: (255/175)|(175/115)

BB4: (275/185)|(185/135)

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press (Athlete Choice, Moderate-Heavy)

KG BB1: (85/60)|(60/42.5)

KG BB2: (100/70)|(70/47.5)

KG BB3: (115/79)|(79/52.5)

KG BB4: (125/85)|(85/60)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Down Dog

5:00 Foam Roll Hamstrings

(No Measure)

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