CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

DOUBLE TROUBLE (Time)

FOR TIME

50-40-30-20-10

Double Unders

Toe to Bar

*Run 400m After Each Set

(Score is Time)
GOAL: EFFORT | Unbroken on the DU then managing grip / tears on the TTB. If you hack it, 2 breaks on the 50-40 then unbroken to the finish on 30-20-10. If you need to take more breaks, STAY CLOSE TO THE BAR. Do not allow yourself to walk away.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 SETS (7:00 CAP)

250/200m Row

8 Up-Downs

5/5 DB Deadlifts

6/6 DB Curl To Press

7/7 Single Arm Ring Row

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice Ring Muscle-Up

BEG – Practice Low-Ring Transitions

INT – Practice Jumping Ring Muscle-Ups

ADV – Practice Strict Ring Muscle-Ups

(No Measure)

Workout

Metcon (Time)

FOR TIME

12-9-6

Ring Muscle-Ups

DB Devil’s Press (50/35)|(35/20)

DB Suitcase Lunges*

*L+R = 1-Rep

(Score is Time)

KG DB: (22.5/15)|(15/10)

RMU Option 1: Jumping RMU

RMU Option 2: Pull-Ups or Ring Rows

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

CHOOSE YOUR ADVENTURE (PICK ONE)

Metcon (No Measure)

1. 3-5 SETS FOR QUALITY

3/3 Turkish Get-Up (Light w/ Control)

10/10 DB Around the World (Light w/ Control)

20 Slow Deadbugs*

25 Slow Mountain Climbers*

*L+R = 1 Rep

-Rest as Needed b/t Sets-

(No Measure)

or…

2. Any NCFLEX Bodybuilding Portion…

(No Measure)
GOAL: QUALITY | Complimentary accessory work. Move with intention and focus on the mind-muscle connection of each rep. Do what FEELS GOOD today. Have fun with this session. Tomorrow is a big day.

WORKOUT OF THE DAY