Frontier Performance, CrossFit Phos West – Phòs Compete
A. CONDITIONING
THE NCFIT CINCO (Time)
5 ROUNDS FOR TIME
5 Hang Power Clean (155/105)|(115/75)
5 Front Squats
5 Thrusters
5 Shoulder to Overhead
5 Strict HSPU
(Score is Time)
GOAL: GRIND | Might be our toughest NCFIT test…EVER. This one burns from round one and doesn’t relenet. Attack one of two ways…1) go for it like a metcon test…DT-style and complete for time (times gonna be a bit slower than DT tho!) or, 2.) treat this like a ‘for quality’ barbell complex. If 5 rounds is too much, reduce to 3 and choose either approach.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
100m Run
12 Deadbugs
12 Bird Dogs
35 Single Unders
At the 3:30 Mark Switch too
100m Run
10 Alt. V-Ups
12 Ankle Roll Outs
30 Double Unders
Workout
“RANNIE” (Time)
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**
*400m Run After Each Full Round
**GHD Optional
Post-Workout Strength
Metcon (Weight)
3-4 SETS FOR QUALITY
15 DB Glute Bridge Floor Press (Athlete Choice, Heavy)
15 Slow DB Glute Bridge-Up
-Rest 1:00 b/t Sets-
(Score is Weight)
C. STRENGTH / GYMNASTICS
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 after your GPP & Conditioning. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.
(No Measure)
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