CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (Time)

“FILTHY 50”

FOR TIME

50 Box Jump (24)

50 Jumping Pull-ups

50 Kettlebell Swings (53/35)|(35/26)

50 Walking Lunges

50 Knees to Elbow

50 Push Press (45/35)|(35/15)

50 Plate Good Mornings (25/15)|(15/10)*

50 Wall Balls (20/14)|(14/10)

50 Burpees

50 Double Unders

*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.

(Score is Time)
GOAL: EFFORT | An absolute classic. Not really a workout that shows up ‘exactly’ in comps or the Open but a great test of capacity, ability to move light loads, and rep-cycling. The Wall Balls into the Burpees is where the workout is made or lost for a lot of athletes. Can you keep the push going during those 100 reps?

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 SETS…

:45 Row for Cals (Mod Pace)

10 Alt. Long Reverse Lunges w/ PVC Pass

10 Behind Neck Wide-Grip Presses

:15 Wide Grip Elbow Roll Forward Hold

:15 Wide Grip Elbow Roll Back Hold

:15 Wide Grip OH Active Hold

Strength

Overhead Squat (5×3 @ Mod-Heavy)

*Bar comes from the rack. Option to increase weight for final 2 sets.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

6 Overhead Squats (135/95)|(95/65)*

15/12 Cal Row

*Option for Front Squat

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)

Optional Finisher

Metcon (No Measure)

FOR QUALITY

550/300 Alt. Box Step-Ups (20)*

Week 3 of 6 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)

C. STRENGTH / GYMNASTICS

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

(No Measure)
NOTE: Hit your OHS 3s with the class in NCMETCON!

WORKOUT OF THE DAY