CROSSFIT GRAYS HARBOR – NC COMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME

100 Wall Balls (30/20)*

*Reps must be performed without stopping, catching and standing, resting with ball or dropping the ball. Any time there’s a break in the sequence of unbroken reps, perform 3 Ring Muscle-Ups.

(Score is Time)
GOAL: EFFORT | 8-9 — HERE WE GO. Been waiting to program this for a while. This is DEF something you could see in a local comp…if it showed up in the Open, would likely show up at 20/14 for more reps. This is workout…oh boy. Godspeed if you’ve never used a 30lb ball. if you dont have access to a 30lb ball…you can do 150 reps of 20/14 or do 100 reps of DB Thruster with mid-range wieght (40lb for the gents, 30lb for the ladies).

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

3 Inch Worms

3/3 Suitcase Deadlifts

9 Scap Pull Ups

Into…

AMRAP x 4 MINUTES

6 Kip Swings

9 Barbell Deadlifts

12 Up Downs

Workout

RUNYAN (AMRAP – Rounds and Reps)

AMRAP x 24 MINUTES

21 Burpees Over Bar

7 Deadlifts (@1.5x Bodyweight)

10 Pull-Ups

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Hamstrings + Upper Back

(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