CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

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 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)

1 ROUND

25’ Toy Soldiers

25’ Knee Hugs

25’ Quad Pulls

25’ Samson Lunges

10 Scap Pull Ups

10 Box Step Ups

1 ROUND

25’ High Knees

25’ Butt Kickers

25’ Toe Walk

25’ Heel Walk

10 Scap Pull Ups

10 Box Jumps

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

5-7 Kip Swings

:20 Active Bar Hang

Immediately Into…

3 SETS FOR QUALITY

3-5 Kipping Pull-Ups w/ Intentional Push-Away at the Top

(No Measure)

Workout

COMBUSTION (Time)

FOR TIME*

400m Run

30 Pull-Ups

30 Box Crawl Overs (30/24)|(24/20)

800m Run

15 Box Crawl Overs

15 Pull-Ups

*If you have a 20lb vest, wear it.

(Score is Time)

Optional Cool Down

Metcon (No Measure)

FOR RECOVERY

5:00 Roll Out Upper Back & Lats

5:00 Flow Stretching

(No Measure)

or…

OPTIONAL FINISHER

2-3 SETS FOR QUALITY

20 Empty Barbell Upright Rows

20 Empty Barbell Supinated Bent Over Rows

20 Empty Barbell Strict Press

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

2 SETS*

3 Reps of 3-Position Snatch (Mid-Shin / Above Knee / Mid-Thigh)

3 Reps Hang + High Pull (Extension + High Elbow Pull)

3 Reps Heaving Snatch Balance to Power

3 Reps Heaving Snatch Balance to 1/2 Squat

3 Reps Heaving Snatch Balance to Full Squat

*Minimal rest b/t movements. Can put bar down to regrip but keep rest between movements to :30 or less.

-Rest as Needed b/t Sets-

(No Measure)
GOAL: QUALITY | Empty Barbell — use this as a warm-up / positional work before getting into your snatch complex.

Metcon (Weight)

EMOM x 12 MINUTES

1 Power Snatch

+

1 Hang Squat Snatch

+

1 Overhead Squat

*All movements must be done unbroken. Start Light-Moderate and build up for the first 6 Sets. Use the same Moderate-Heavy weight for the next 6 sets. Weight should be challenging each minute in the final 6 sets.

(Score is Weight)
GOAL: QUALITY | Labeling this quality because I want the focus to be crisp and exceptional movement. NO SLOP. Build slowly across the first 6 sets…then use the same weight (challenging but doable) for the remaining 6 sets. Focus on keeping a high-quality and active overhead position in each movement. In the HSS and OHS, make sure the barbell is sitting in the proper ‘groove’ that allows you to find that comfortable squat…press up, create tension, pull back slightly but never relent on the press into the bar.

WORKOUT OF THE DAY