CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (Time)

2 SETS

21-15-9

KB Swing (70/53)

Burpee to Plate

-Rest 3:00 b/t Sets-

(Score is Total Time)
GOAL: SPRINT | Absolutely brutal if you push it…and today, I want you to push it. Don’t hold anything back between Set 1 and Set 2. Can you establish an unbeatable time…then beat it? Be ruthless with your ROM on both movements. Fast doesn’t mean without standards!

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :40 Single Unders*

MIN 2 – 10 Cossack Squats + 10 Slow Air Squats

MIN 3 – :40 Inchworm + Push-Up

MIN 4 – 8 Barbell Deadlifts + 8 Barbell Muscle Cleans

*Switch to DU in the Second Round

Strength

Back Squat (5-5-3-3-3*)

*Start Moderate and Build to Moderate Heavy

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Back Squat @ 60% of Final Weight Used*

50 Double Unders

*Bar comes from the floor.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Olympic Wall Squat

2:00 Frog Stretch

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3-5 SETS

10-15 Strict Pull-ups

15-20 Strict Dips

20 Hip Extensions*

20 GHD Sit-Ups**

-Rest as Needed b/t Sets-

*Sub Slow Empty BB Good Morning if needed

**Sub Weighted Sit-Up if needed

(No Measure)
GOAL: QUALITY | Strict gymnastics with some GHD work that we do not often see. If you don’t have access to a GHD, you can perform 20 Empty Barbell Good Mornings with slow intention. For the GHDSU, you can hook your feet to bench to create some extra ROM. Do not let the bench tip backwards. You can also sub a controlled weighted situp.

WORKOUT OF THE DAY