Frontier Performance, CrossFit Phos West – Phòs Compete
A. CONDITIONING
Metcon (No Measure)
EMOM x 21 MINUTES*
MIN 1 – 15/12 Cal Bike
MIN 2 – 12 Toes to Bar
MIN 3 – 12 Burpees
*Must finish all assignments in :50 or less. If you can not hit that threshold, reduce the reps to lower number. If you don’t make it under :50 during the workout, reduce the next round for that movement by (1) rep.
(No Measure)
GOAL: GRIND | RPE 6-7 — sustain, sustain, sustain. If 12 & 12 will not be enough of a challenge for you INCREASE both by 1 until you reach the point at which :50 of moderate work gets the job done. I am not looking for 1 round…I want all 7 rounds completed at the same pace. DO NOT SPRINT.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 SETS (7:00 Cap)
:45 Hard Row
8 Up-Downs
6 Lunge + Lunge + Air Squat
4/4 PVC Around the Worlds
Strength
Overhead Squat (4×6*)
*All working sets @ Moderate/Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 80%. Focus on perfect movement.
Week 1 of 8
(Score is Weight)
Workout
THE ASSIGNMENT (Time)
FOR TIME
21-15-9
Overhead Squat (95/65)|(65/45)
*500/400m Row after each full set.
(Score is Time)
KG BB: (42.5/30)|(30/20)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Olympic Wall Squat
2:00 Frog Stretch
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (4 Rounds for reps)
4 SETS
Max Ring Muscle-Ups
-Rest as Needed b/t Sets-
(Score is Reps for Each Set)
GOAL: QUALITY | RPE 6-7 — End each set with 1 left in the tank…do not go for failure. This is a test in cycling the RMU more than testing your extreme biggest set. Goal is to hit nearly the same number for all 4 sets. Do not get a set of 30 then a set of 2. Look at your average rather than your max and lowest.
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