CrossFit Grays Harbor – NC COMPETE
A. CONDITIONING
Warm-up (No Measure)
CHOOSE YOUR ADVENTURE (Pick ONE)
Warm-up (No Measure)
ACTIVE RECOVERY
ON A 20:00 RUNNING CLOCK…
Steady state cardio. Nasal breathing only. Methodical and intentional pace…sustainable with razor sharp precision the entire 20 minutes.
(No Measure)
Warm-up (No Measure)
RECOVERY
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 as a lead in to your Metcon or after all your work for the day. 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)
ONE ROUND CHIPPER STYLE
30 Singles
10 DB/Plate Bent Over T,Y,I’s
10 Slam Ball Deadlift
10 Single + Single + High Jump
20 DB/Plate Alt Front Raise + Lateral Raise
10 Slam Ball OH Press
10 Single + Single + Double
10 BB Elbow Punches
10 BB OH Press
10 Slam Ball G2O
:30 Double Under Practice
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Mod-Heavy Complex of:
2 Push Press
+
2 Push Jerk
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
50 Double Unders
27 Shoulder to Overhead (95/65)|(65/45)
15 Slam Balls (30/20)|(20/10)
-Rest 1:00-
50 Double Unders
21 Shoulder to Overhead (135/95)|(95/65)
15 Slam Balls
-Rest 1:00-
50 Double Unders
18 Shoulder to Overhead (155/105)|(115/75)
15 Slam Balls
(Score is Total Time)
KG BB1: (42.5/30)|(30/20)
KG BB2: (60/42.5)|(42.5/30)
KG BB3: (70/47.5)|(52.5/35)
KG SB: (15/10)|(10/5)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
ON A 15:00 RUNNING CLOCK…
Practice a DIFFERENT gymnastics skill that is lagging. Low intensity, intentional reps. Practice NOT training.
(No Measure)
GOAL: QUALITY
Bench Press (5-3-1-1-1-1-1)
Set of 5 – Mod
Set of 3 – Mod-Heavy
Sets of 1 – Build to Heavy
(Score is Weight)
GOAL: HEAVY | Continuing on with our build to heavy progression this week with 2 more slow lifts, Dead and Bench. For the Bench, make sure you lift with a spotter. Barbell can NOT slam off of your sternum. The standard today is a clear and controlled touch with an immediate turn around back to full lockout of the arms.