Frontier Performance, CrossFit Phos West – Phòs Compete
A. CONDITIONING
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
GOAL: EFFORT | 4 Rounds was the world class standard in 2015…with Ben Smith & Sam Briggs bringing home the top scores worldwide with 4+. Times have a-changed…but 4 rounds is still an insane amount of capacity. 3 complete and into the 4th Round should be the goal.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
20 Plate Hops
10 Step Ups
10 Plate Ground to Overhead
5 Push-Up to Pike
Into…
2 ROUNDS
7 Box Jumps
10 Elbow Punches
5 Push Press
5 Front Squat
Strength
Shoulder Press (1×3 @ 90%)
1×3 @ 70%*
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 6 of 9
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
21 Thruster (95/65)|(65/45)
21 Box Jumps (24/20)
(Score is Time)
KG BB: (42.5/30)|(30/20)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Elbow to Instep (R)
1:00 Pidgeon Pose (R)
1:00 Samson Stretch (R)
1:00 Elbow to Instep (L)
1:00 Pidgeon Pose (L)
1:00 Samson Stretch (L)
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
3-5 SETS FOR QUALITY
10 Strict TTB
20 Alt. Quad Heel Taps*
25′ Quad Crawl Forward
25′ Quad Crawl Backward
*L/R = 1 Rep
(No Measure)
GOAL: QUALITY | You can use this as a great primer session before your Conditioning or perform as a post-workout finisher to either your Part A or Part B. These have become some of my favorite sessions to perform and program. Focus on the mind-muscle connection for each movement, make every rep intentional and do not rush!
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