Frontier Performance, CrossFit Phos West – Phòs Compete
A. CONDITIONING
DOUBLE TROUBLE (Time)
FOR TIME
50-40-30-20-10
Double Unders
Toe to Bar
*Run 400m After Each Set
(Score is Time)
GOAL: EFFORT | Unbroken on the DU then managing grip / tears on the TTB. If you hack it, 2 breaks on the 50-40 then unbroken to the finish on 30-20-10. If you need to take more breaks, STAY CLOSE TO THE BAR. Do not allow yourself to walk away.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 SETS (7:00 CAP)
250/200m Row
8 Up-Downs
5/5 DB Deadlifts
6/6 DB Curl To Press
7/7 Single Arm Ring Row
Skill
Metcon (No Measure)
ON A 12:00 RUNNING CLOCK…
Practice Ring Muscle-Up
BEG – Practice Low-Ring Transitions
INT – Practice Jumping Ring Muscle-Ups
ADV – Practice Strict Ring Muscle-Ups
(No Measure)
Workout
Metcon (Time)
FOR TIME
12-9-6
Ring Muscle-Ups
DB Devil’s Press (50/35)|(35/20)
DB Suitcase Lunges*
*L+R = 1-Rep
(Score is Time)
KG DB: (22.5/15)|(15/10)
RMU Option 1: Jumping RMU
RMU Option 2: Pull-Ups or Ring Rows
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
CHOOSE YOUR ADVENTURE (PICK ONE)
Metcon (No Measure)
1. 3-5 SETS FOR QUALITY
3/3 Turkish Get-Up (Light w/ Control)
10/10 DB Around the World (Light w/ Control)
20 Slow Deadbugs*
25 Slow Mountain Climbers*
*L+R = 1 Rep
-Rest as Needed b/t Sets-
(No Measure)
or…
2. Any NCFLEX Bodybuilding Portion…
(No Measure)
GOAL: QUALITY | Complimentary accessory work. Move with intention and focus on the mind-muscle connection of each rep. Do what FEELS GOOD today. Have fun with this session. Tomorrow is a big day.
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