Frontier Performance, CrossFit Phos West – Phòs Compete
A. CONDITIONING
Metcon (AMRAP – Reps)
1. “OPEN 12.1”
AMRAP x 7 MINUTES
Burpees
(Score is Reps)
-Rest 3:00 b/t Parts 1 & 2-
Metcon (AMRAP – Reps)
2. AMRAP x 7 MINUTES
Cal Row
(Score is Cals)
GOAL: GRIND | Throwing it WAY BACK to Open Numero Uno and Workout Numero Uno. This workout was about fitness, sure…but it was WAY more about what do you have between the ears. Can you stomach 7:00 of non-stop movement? Can you deal with the monotony? Today you get to answer those questions but also double dip into a pull-compliment to the push of the burpees. We are adding in a second 7-minute test of mental toughness and grit today in the row. Can you hold 15+ a minute in BOTH?
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
5/5 DB/KB RDL
10 Alt. Deadbugs
10 Scap Push-Up
5 Knee Push-Up
Strength
Deadlift (5-Rep Tng)
ON A 12:00 RUNNING CLOCK…
Build to 5-Rep TNG Deadlift*
*Work quickly to at or above Workout Weight
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
15-15-15-15
Deadlifts (275/185)|(185/135)
15-20-25-30
Ring Dips*
*Strict Optional
(Score is Time)
KG BB: (125/85)|(85/60)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Hamstrings
2:00 Pec Smash (R)
2:00 Pec Smash (L)
(No Measure)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
No Additional Strength. Take the additional rest and focus on your GPP and Conditioning session. If you are feeling like you want to move / recover, add in 20-30 mins of walking, yoga, or stretching. But also…nothing wrong with taking some time to read a book and unwind!
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