Frontier Performance, CrossFit Phos West – Phòs Compete
A. CONDITIONING
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
GOAL: SPRINT | We saw Izzy last on the week of 8/16. Can you beat your score? Very interesting workout based on the diverse strategies we see employed by top performers. At the absolute HIGHEST level, we are seeing athletes do 15-25 reps unbroken then finishing with fast singles (on the ladies side, we’ve seen 30 unbroken from a few competitors). The outliers aside, there are 3 main strategies and both can be effective…1.) big set / small set / singles to finish; 2.) small set to start then fast singles; and 3.) fast singles from the jump!
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Up-Downs
5 BB Deadlift
5 BB Hang Muscle Clean + OH Press
5 False Grip Ring Rows
Skill
Metcon (No Measure)
SKILL
3-4 SETS
3 Unbroken Ring Muscle-Ups
-Rest as needed b/t Sets-
(No Measure)
Workout
Metcon (Time)
FOR TIME
18 Hang Clean and Jerks (115/75)|(75/55)
6 Ring Muscle-Ups
15 Hang Power Clean and Jerk
6 Ring Muscle-Ups
12 Hang Power Clean and Jerk
6 Ring Muscle-Ups
9 Hang Power Clean and Jerks
(Score is Time)
KG BB: (52.5/35)|(35/25)
RMU Option 1: Jumping Ring Muscle-Ups
RMU Option 2: Burpee Pull-Ups
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
4 SETS FOR QUALITY
:30 Active Chin Above Bar Hold
1:00 Active Bar Hang
:30 Active Bottom of Dip Hold
1:00 Top of Ring Hold
2:00 Wall Sit
-Rest as Needed b/t Sets-
(No Measure)
GOAL: QUALITY | Don’t sleep on your static holds! If you find yourself getting wrecked by this Quality workout…you need to spend a little more time workout some common static / isometric holds. All holds must be done unbroken. Minimal rest b/t movements. If you can go from the hold to the hang / dip to top of the dip without any breaks, go for it!
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