Frontier Performance, CrossFit Phos West – Phòs Compete
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
1-2-3-4…etc
DB Burpee (35/20)
2-4-6-8…etc
Alt. Pistol Squat*
*Each Leg = 1 Rep.
(Score is Rounds + Reps)
GOAL: Skilled conditioning. Goal here is to go UB as long as possible with as little wasted energy and as little missed reps on the pistol as possible. Work on your transitions…there are ALOT in this workout. You should not hesitate from the Burpee to the Pistol and back/forth. Think about your setup, where you stand, where you put the DB down, etc. In this kind of workout, the margins can be small as most of the fittest will be cruising here unbroken deep into the workout.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
12/10 Cal Row
50 Single Unders
10 Barbell Strict Press w/ :01 Pause OH
Into…
2 ROUNDS
12 Alt. Back Rack Elbow Punches
10 Up-Downs
8 Barbell Push Press
6 Tall Jumps w/ :01 Pause in Catch*
*Jump up tall, fully extending the hips, and land in a Quarter-Squat stance.
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex of:
1 Push Jerk
+
1 Split Jerk
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
50-50-50-50
Double Unders
40-30-20-10
Cal Row
10-10-10-10
Push Jerk (155/105)|(115/75)
*Alt. Cal Option: 30-24-15-8
(Score is Time)
KG BB: (70/55)|(50/35)
C. STRENGTH / GYMNASTICS
Front Squat (Heavy 1-Rep)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Front Squat
(Score is Weight)
GOAL: Week 1 of 6 for Wendler Cycle. Set a new benchmark for your Front Squat. In 6 weeks, you will eclipse it!
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