Frontier Performance, CrossFit Phos West – Phòs Compete
A. CONDITIONING
Metcon (AMRAP – Reps)
EMOM x 20 MINUTES
MIN 1&2 – 500/400m Row
MIN 3&4 – 100m Run into Max Reps of…*
MIN 5 – Walking Rest
*EMOM is 4 Rounds Total…
Round 1 – DB Up-Down (50/35)|(35/20)
Round 2 – DB Suitcase Lunge**
Round 3 – DB Push Press
Round 4 – DB Up-Down
**Each Lunge Step = 1-Rep
(Score is Total Reps)
DB KG: (22.5/15)|(15/10)
GOAL: GRIND | Perform AFTER DT. This is spin-off of the NCMETCON Sunday workout. Goal for the NCOMP crew is to figure out / practice odd object cycling when fatigued. What are your sustainable sets? What movements MUST you push a little harder to get more reps (Push Press + Lunge). Can you GRIND through the Up-Downs?
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
6 Minute Running Clock…
400m run
In time remaining AMRAP of *
5 Barbell Deadlifts
5 High Pulls
5/5 Elbow Punches
5 Strict Press
5 Up Down + High Jump
*First round with a PVC, from here move to a barbell.
Strength
Clean and Jerk (Heavy 1-Rep)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean and Jerk*
*Athlete Choice for Power or Squat
(Score is Weight)
Workout
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
OPTIONAL STATIC HOLD SESSION
3 SETS FOR QUALITY*
:15 Chin Over Bar Hold
:30 Hanging L-Sit (or Tuck)
1:00 Weighted Wall Sit
2:00 Weight Plank Hold
*Minimal Rest b/t Movements
-Rest 1:00 b/t Sets-
(No Measure)
GOAL: QUALITY | Use this session to open up your body or work the integrity of your static hold positions. Completely optional today. If you choose something else, keep it moderate-intensity or less. Do not stack another tough workout into today’s menu.
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