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)

3 Sets (5:00 CAP)

100m Run

10 Scap Pull Ups

5 Ring Rows*

5/5 Split Stance DB Arnold Presses (L/R)

*Option to swap for Strict Pull Ups/Vertical Ring Rows
COACH GOAL: Filter your athletes towards the “Pull” that would be the best option for the athlete where they are in their upper body pulling development.

Strength

Metcon (AMRAP – Reps)

3-5 SETS

Max Strict Pull-Ups*

*If using a band, goal is 7-10 challenging Strict Pull-Ups

-Rest as Needed b/t Sets-

(Score is Total Reps)

Workout

Metcon (Time)

2 ROUNDS FOR TIME

800m Run

into…

6 ROUNDS

6 Chest to Bar Pull-Ups*

6 SA DB Split Jerk (50/35)|(35/20)**

*Strict Optional

**Switch arms after each full round

(Score is Time)

KG DB: (22.5/15)|(15/10)

C. STRENGTH / GYMNASTICS

Clean and Jerk (1-Rep )

ON A 20:00 RUNNING CLOCK…

Clean & Jerk*

*Option for either Power or Squat Clean

(Score is Weight)

Power Clean (7-7-7)

Set 1 – Moderate

Set 2 – Moderate+

Set 3 – Go For It!

(Score is Weight)

GOAL: HEAVY | Let’s see what the past few weeks of skill transfer and more touches brings us! For part 2, use sets 1 & 2 to warm-up the grip and get a feel for the higher rep lifting. Grip will be a factor here. In terms of the lift, you can only ‘rest’ on the shoulders. The bar must keep a continuous momentum up and down the body at all other times. Do not ‘starfish’…I want you hit this lift and all lifts with a high degree of mechanical integrity. No at all costs lifts.

WORKOUT OF THE DAY