CrossFit Grays Harbor – NC COMPETE
A. CONDITIONING
Metcon (No Measure)
5 SETS
4:00 ON / 2:00 OFF
Cal Bike*
Nasal Breathing Only. Consistent and sustainable pacing throughout. Same RPMs for all 5 sets.
(No Measure)
GOAL: QUALITY | Steady state cardio. Keep your breathing and heartrate under control. Do not turn this into a sprint. This is meant to be the SAME pace for all 5 sets.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2-3 ROUNDS
10 Toe Touch Jumping Jacks
10 Scap Pull-Ups
10 Jumping Squats
10 OH Press
Strength
Thruster (3-3-3-3*)
*Start Moderate, build to Moderate-Heavy. After each working set, perform 4-7 Strict Pull-Ups.
(Score is Weight)
Workout
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Legs + Back
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
FOR QUALITY
3-5 SETS
15 Strict Dips
1:00 DBL KB Front Rack Hold (Heavy)
1:00 KB Crush Grip Hold
1:00 KB Tuck Hold
-Rest as Needed b/t Sets-
GOAL: QUALITY | Optional strict session leading into the holidays 🙂 If you don’t have time for the full session, make sure you get some touches on the heavy double KB front rack hold. This is SO VALUABLE for developing strength, stability, and awareness in the upper back, shoulder, and chest. I absolutely LOVE these holds. If you end up adding the KB holds on a regular basis, make sure that you are also doing some shoulder/scap retractions.