Frontier Performance, CrossFit Phos West – Phòs Compete
A. CONDITIONING
Metcon (Time)
3 ROUNDS FOR TIME
12 Alt. DB Clean (70/50)
50 Double Unders
50m Run
(Score is Time)
GOAL: SPRINT | Interesting workout…heavy and fast. For the DB Cleans, I recommend a wide stance and the DB between your feet. For this workout, I would like to see both heads of the DB touch the ground. The rep is complete at the top when the hips and knees are extended and a single head of the DB rests on the shoulders. After the DB, there’s no reason and nowhere to slow down. Just go baby.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
:30 Bike*
6 Inch Worms
7/7 Single Leg DB RDL
8 Up-Downs Over DB**
*Increase Pace (EZ-Mod-Hard) each round
**Rd 3 Perform 6 Burpees over the DB
Strength
Deadlift (1×1+ @ 95%)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.
Week 4 of 9
(Score is Weight)
Workout
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 – 12/10 Cal Bike
MIN 2 – 3 Deadlifts + 3 Burpees Over Bar + 3 Deadlifts (255/175)|(175/115)
(No Measure)
KG BB: (115/79)|(79/50)
C. STRENGTH / GYMNASTICS
Front Squat (1-Rep Heavy )
ON A 20:00 RUNNING CLOCK…
Build to Heavy 1-Rep Front Squat*
(Score is Weight)
GOAL: HEAVY | Re-Testing Week 6 of 6 for Wendler Cycle. Perform before your GPP session or any other lifting for the day.
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