Frontier Performance, CrossFit Phos West – Phòs Compete
A. CONDITIONING
Metcon (No Measure)
FOR RECOVERY
2k Row
(No Measure)
GOAL: QUALITY | Complete as your LAST effort of the day. Nasal breathing only…steady state cardio. Breath and sweat!
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 SETS (8:00 CAP… Get as far as you can)
200m Run
10 Up-Downs
8 Deadbugs
8 Push-Up to Pike
10 Barbell RDL
Strength
Deadlift (Build to a Heavy 5-Rep “Library” Deadlift*)
ON A 20:00 RUNNING CLOCK…
*All lifts must be “library” quiet.
(Score is Weight)
Workout
DIANE (Time)
FOR TIME
21-15-9
Deadlift (225/155)|(155/105)
Handstand Push-up
(Score is Time)
KG BB: (100/70)|(70/55)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
C. STRENGTH / GYMNASTICS
Split Jerk (5-3-1-1-1-1-1)
Set of 5 – Mod
Set of 3 – Mod-Heavy
Sets of 1 – Build to Heavy
(Score is Weight)
GOAL: HEAVY | Build to a heavy single Split Jerk. Take from rack or from blocks.
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