CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

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 before or after your GPP & Strength. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 EZ Bike

5 Inch Worms + Push-Up

5 Up-Downs

10 Box Step Overs

Extended Warm-up

Metcon (No Measure)

3 SETS

:20 Bike Sprint*

5 Burpee Step-Ups

*Increase Pace Each Set

-Rest 1:00 b/t Sets-

(No Measure)

Workout

Metcon (1 Rounds for time)

EVERY 2:00 x 5 SETS

15/12 Cal Bike*

10 Box Jump Over (24/20)

Rest in Time Remaining…

*1:00 Max Time on Bike

-No Additional Rest b/t Sets-

(Score is Slowest Time)
-Rest 3:00 b/t Parts 1 & 2-

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

10/8 Cal Bike

5 Burpees

3 Box Jumps (24/20)

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

FOR QUALITY

125/75 Alt. Box Step-Ups (24/20)*

Week 1 of 6 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)

C. STRENGTH / GYMNASTICS

Snatch (1-Rep Heavy )

ON A 20:00 RUNNING CLOCK…

Build to Heavy 1-Rep Snatch

(Score is Weight)

Snatch (5×1*)

*50-60% of Weight of Part 1. Goal is high-quality, crisp rep each time.

(Score is Weight)

GOAL: HEAVY | Let’s see what the past few weeks of skill transfer and more touches brings us! For part 2, you want to walk away from this session with 5 perfectly crisp and fast lifts. No matter what happens in part 1, make sure you get your ‘end on a high note’ reps in.

WORKOUT OF THE DAY