CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (AMRAP – Reps)

“OPEN 18.5”

AMRAP x 7 MINUTES

3 Thrusters (95/65)

3 C2B Pull-Ups

6 Thrusters

6 C2B Pull-Ups

Pull-Ups

9 Thrusters

9 C2B Pull-Ups

If you complete the round of 9…complete a round of 12…then go on to 15, etc.

(Score is Reps)
GOAL: SPRINT | Starts chill with the 3s and 6s but quickly not so chill with the 9s. This workout is all about efficiency. What are the bigger sets that you KNOW you can hold when the 9s, 12s come into play? You can’t be taking more than 1 break per set in this workout if you want to hang into the round of 15 (or beyond…). Fittest got into the 21s…wow.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

5:00 RUNNING CLOCK (complete as much as you can!)…

1 Set

100m Jog

10 Clean Deadlifts

10 Samson Lunges

1 Set

100m Jog

5 Hang Muscle Cleans + 5 Bent Over Rows

5 Slow Back Squats

1 Set

100m Jog

5 Hang Power Clean + 5 Push Press From Back Rack

10 Fast Back Squats

Workout

Metcon (Time)

5 ROUNDS FOR TIME

12 Back Squats (155/105)|(115/75)*

500/400m Row

400m Run

*Bar can come from ground or rack

(Score is Time)

KG BB: (70/47.5)|(52.5/35)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 25 MINUTES*

20 Back Squats (Team Choice)

500/400m Row

400m Run

*P1 works while P2 rests (except on the run). Partners split Back Squats evenly every round, 10 & 10. Partners split the Row equally, 250m each. Partners run 400m together.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 EZ Bike or Row

200m Walk

5:00 Foam Rolling Legs

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

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 after your GPP & Conditioning. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)

WORKOUT OF THE DAY