Frontier Performance, CrossFit Phos West – Phòs Compete
A. CONDITIONING
Metcon (Time)
FOR TIME
400m Run
800m KB Farmer Carry (70/53)
800m MedBall Run (20/14)
400m Farmer Carry
400m MedBall Run
800m Run
(Score is Time)
GOAL: GRIND | Complete AFTER your NCMETCON Baseline test. This is probably the most “grind” style workout that I’ve programmed here in awhile. This is burden run-esque. I apologize in advance. There are some rules of engagement…you can not run with the KB (fast walking only) / you must carry the MedBall on your L or R shoulder (you can not rest it behind your head). Other than that…you see a workout like this, you know that you’re gonna be tested b/t the ears.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES (With an empty bar or PVC Pipe)
5 PVC Pass Throughs
5 Behind the Neck Snatch Grip Shoulder Press
5 Hang High Pulls w/ Wide Grip
5 Overhead Squat
10 Alt. Elbow Punches
5 Front Squats
Workout
“NCMETCON BASELINE III.I (Test)” (Weight)
III.I. ON A 25:00 RUNNING CLOCK…
Establish a Heavy 1-Rep Ground to Overhead*
(Score is Weight)
“NCMETCON BASELINE III.II (TEST)” (AMRAP – Rounds and Reps)
III.II. AMRAP x 5 MINUTES
25 Double Unders
5 Ground to Overhead (135/95)|(95/65)
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
No Additional Strength. Take the additional rest and focus on your GPP and Strength session. If you are feeling like you want to move / recover, add in 20-30 mins of walking, yoga, or stretching. But also…nothing wrong with taking some time to read a book and unwind!
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