CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – Max HS Walk*

MIN 2 – :40 Burpee Pull-Ups**

*15′ Course (3×5′ Sections)

**Intentional and easy pace…your ‘just move’ pace. Do not sprint. Move for the full :40 and do not stop but at a pace you can CONTROL your breathing.

(No Measure)
GOAL: QUALITY | Push x Pull gymnastics skill work. Use today as an opportunity to practice both movements. We do a lot of HS practice and often pair it with another more intense movement or cardio but today what we are looking for is practice and flow. I specifically DO NOT want you to push the pace on the Burpee Pull-Ups..I simply want you to move for a full :40. I do not care what number you get. Figure out the flow from the sprawl to the jump to the drop.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

CHIPPER STYLE WARM-UP

2 SETS

100m Run

10 Up-Downs

10 Air Squats

10 Scap Pull-Ups

10 Scap Push-Ups

5 Inch Worms + Push-Up

Options to switch it up in Round 2…

100m Run

8 Lunge + Twist

8 V-Ups

8 Kip Swings

8 Knee Push-Ups

4 Burpees

Extended Warm-up

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Bike @ Moderate Pace

MIN 2 – :45 Flow Stretching*

*Up to athlete’s discretion. Stretch what feels best, but continue moving through stretches for :45.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

15/12 Cal Bike

15 Hand Release Push-Ups

200m Run

15 Toes to Bar

1:00 Push-Up Plank

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

7 SETS

1 Hang Power Snatch

+

1 Hang Squat Snatch

+

1 Overhead Squat

*Sets 1-3 – Light!

Sets 4-5 – Light-Moderate

Sets 6-7 – Moderate

(Score is Weight)
GOAL: Snappy and Snatch with this 7 set triple complex. Goal in the HPS is speed through the middle with a strong finish. Goal in the HSS is extension then finish in the bottom strong. Goal in the OHS is complete control and stability. You are standing all the way up with the HSS then performing a full rep of an additional OHS. In all sets, you should be in control of the weight…nothing should be so heavy today as to cause breakdowns in your mechanics.

WORKOUT OF THE DAY