CROSSFIT GRAYS HARBOR – NC COMPETE

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A. CONDITIONING

Metcon (1 Rounds for reps)

10 SETS

:40 ON / :20 OFF

30 Double Unders into Max Up-Downs

-No Additional Rest b/t Sets-

(Score is Lowest Reps of Up-Downs)
GOAL: SPRINT | RPE 8-9 — High RPE because I want you to PUSH every single set of up-downs. The :20 rest should never feel like enough today. This is all about GO…that’s why I love the up-down as a training tool.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 8 Alt. Groiners + Max Step-Ups*

MIN 2 – 12 Ring Rows + Max Bar Hang**

MIN 3 – 8 Barbell RDL + Max Hollow Rocks

MIN 4 – 12 Up-Downs + Max Shoulder Taps

* Switch to Box Jumps on Second Round

** Switch to Tight Kip Swings on Second Round

Strength

Metcon (No Measure)

ON A 15:00 RUNNING CLOCK…

8-8-6-6*

Strict Pull-Ups or Strict Chest to Bar Pull-Ups

*Superset with 3-5 reps of Deadlift…starting Moderate and building to heavier than your workout weight.

(No Measure)

Workout

Metcon (Time)

FOR TIME

50 Chest to Bar Pull-Ups

50 Deadlifts (185/135)|(135/95)

50 Box Jumps (24/20)

50 Alt. DB Clean (50/35)|(35/20)

(Score is Time)

KG BB: (85/60)|(60/42.5)

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

C. STRENGTH / GYMNASTICS

Push Jerk (1-Rep Heavy )

1. ON A 15:00 RUNNING CLOCK…

Build to a Heavy Push Jerk

(Score is Weight)

-Rest as Needed b/t Part 1 & 2

Split Jerk (1-Rep Heavy )

2. ON A 15:00 RUNNING CLOCK…

Build to a Heavy Split Jerk

(Score is Weight)

GOAL: HEAVY | RPE 8-9 — both come from the rack or from blocks. This is not the CF Games…you want to make sure you are lifting smartly and staying safe. If you need assistance to rerack the bar, make sure you have a friend around to help.

WORKOUT OF THE DAY