CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

“ELM STREET” (Time)

2 SETS FOR TIME

10 Devil’s Press (50/35)|(35/20)

400m Run

31 DB Sumo Cleans

300m Run

31 DB Floor Press

200m Run

31 DB Front Squats

100m Run

10 Devil’s Press

-Rest 2:00 b/t Sets-

(Score is Total Time)
GOAL: GRIND | Brutal grind. The Devil’s Press at 50/35 is very challenging for smaller athletes…think about making it more of deep swign by pulling the DB deep into the legs. I would TRY to do the DP unbroken at a steady pace in Set 1. Based on how you feel in Set 2, you should try to attack the workout a little more…can you push the pace on the DB work and keep the runs more moderate. If you don’t pace the runs correctly, the DB movements will be miserable.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 Sets

10 Step Ups

8 Scap Pull Ups

6 Ring Rows

2 Sets

10 Box Jumps (24/20)

8 Kipping Swings

6 Tuck Ups

2 Sets

10 Box Jumps (30/24)

8 Kipping Knee Raises

6 Jumping Pull Ups

10:00 Max Time — From here, move into breaking down the movements in the workout!

Skill

Metcon (AMRAP – Reps)

3 SETS FOR REPS

:45 Max Toes to Bar

-Rest 2:00 b/t Sets-

(Score is Total Reps)

Workout

HOCUS POCUS (Time)

5 ROUNDS FOR TIME

13 Chest to Bar Pull-Ups

13 Burpees

13 Toes to Bar

13 Box Jumps (30/24)

*Weight Vest Optional.

(Score is Time)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No additional Strength. Get after the GPP & Conditioning portions with the class or a few buddies!

WORKOUT OF THE DAY