Frontier Performance, CrossFit Phos West – Phòs Compete
A. CONDITIONING
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. Perform before or after your GPP & Strength. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 EZ Bike
5 Inch Worms + Push-Up
5 Up-Downs
10 Box Step Overs
Extended Warm-up
Metcon (No Measure)
3 SETS
:20 Bike Sprint*
5 Burpee Step-Ups
*Increase Pace Each Set
-Rest 1:00 b/t Sets-
(No Measure)
Workout
Metcon (1 Rounds for time)
EVERY 2:00 x 5 SETS
15/12 Cal Bike*
10 Box Jump Over (24/20)
Rest in Time Remaining…
*1:00 Max Time on Bike
-No Additional Rest b/t Sets-
(Score is Slowest Time)
-Rest 3:00 b/t Parts 1 & 2-
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
10/8 Cal Bike
5 Burpees
3 Box Jumps (24/20)
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
FOR QUALITY
125/75 Alt. Box Step-Ups (24/20)*
Week 1 of 6 — “Chad” Extra Credit
*Weight Vest Optional
(No Measure)
C. STRENGTH / GYMNASTICS
Snatch (1-Rep Heavy )
ON A 20:00 RUNNING CLOCK…
Build to Heavy 1-Rep Snatch
(Score is Weight)
Snatch (5×1*)
*50-60% of Weight of Part 1. Goal is high-quality, crisp rep each time.
(Score is Weight)
GOAL: HEAVY | Let’s see what the past few weeks of skill transfer and more touches brings us! For part 2, you want to walk away from this session with 5 perfectly crisp and fast lifts. No matter what happens in part 1, make sure you get your ‘end on a high note’ reps in.
Leave A Comment