Frontier Performance, CrossFit Phos West – Phòs Compete
A. CONDITIONING
Metcon (AMRAP – Reps)
“FIGHT GONE BAD”
3 ROUNDS FOR MAX REPS
1:00 Wall Ball (20/14)|(14/10)
1:00 Sumo Deadlift High Pull (75/55)|(45/35)
1:00 Box Jump (20)
1:00 Push Press
1:00 Row for Cals
-1:00 Rest b/t Rounds-
(Score is Reps)
GOAL: EFFORT | Who is getting 350-400+ reps today? Play to your strengths but you gotta get the high volume reps in on the BJ and Push Press. The row is typically an “off” period for a lot of athletes but can you hold between 10-15 cals then turn it on for the final round.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 SETS (7:00 CAP)
200m Run
10 Slow Banded Pull-Downs
8 Push-Up to Pike
6 Barbell Snatch Grip RDL
4 Up-Downs
Strength
Metcon (AMRAP – Reps)
3-5 SETS
Max Strict Pull-Ups*
*If using a band, goal is 7-10 challenging Strict Pull-Ups
-Rest as Needed b/t Sets-
(Score is Total Reps)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
12 Pull-Ups
9 Hand Release Push-Ups
3 Power Snatch (135/95)|(95/65)
*Option to go heavier
(Score is Rounds + Reps)
KG BB: (60/42.5)|(42.5/30)
C. STRENGTH / GYMNASTICS
Bench Press (1-1-1-1-1*)
Set 1 – Moderate-Heavy
Set 2 – Moderate-Heavy+
Sets 3-5 – Build to Heavy
(Score is Weight)
GOAL: HEAVY | Let’s see what you got for your heavy single! Make sure you warm-up to moderate -heavy before your first working set.
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