CrossFit Grays Harbor – NC COMPETE

View Public Whiteboard

A. CONDITIONING

Metcon (AMRAP – Reps)

2 SETS FOR REPS

1:00 of Up-Downs

2:00 of Muscle-Ups

3:00 DB Box Step-Overs (50/35)|(24/20)

-Rest 2:00 b/t Sets-

(Score is Total Reps)
GOAL: EFFORT | Was looking for an Open workout this week but didn’t find one that fit based on some of the other big workouts we are seeing. Treat this as your Open test. How do you strategize here to maximize the output of all three movements? Based on the rest and movement selection, you have to ‘go for it’ in both sets.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Row*

10 Jumping Groiners

10 Supermans

7 Goblet Kang Squat**

*Increase pace each Round (EZ → Mod → Hard)

**Round 2 perform 7 KB Swings; Round 3 perform 7 Goblet Squats

Strength

Back Squat (6-6-6-6)

Tempo (2121) @ Heavy

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

9-15-21-27-21-15-9*

Cal Row

KB Goblet Squats (70/53)|(53/35)

*Alt. Calories: 7-12-15-21-15-12-7

(Score is Time)

KG KB: (32/24)|(24/16)

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