Frontier Performance, CrossFit Phos West – Phòs Compete
A. CONDITIONING
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
GOAL: GRIND | Complete either on Saturday AFTER your GPP Portion or on Sunday. Pretty straight forward workout with brutal consequences. Perhaps the most straightforward test of mixed aerobic conditioning in the Hero realm. In approaching this workout, you almost should consider it in (2) halves…1 mile + 1k row then 1k row + 1 mile. First half MUST BE PACED at about 75% then repeat or increase your pace in the following 1k. Off the rower, all bets are off for the mile. I like using the first 400m to recover then pushing the pace progressively in the next 1200m.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 10 MINUTES
10-9-8-7-6-5-4-3-2-1
Air Squats
Bicycle Crunches
Ring Rows
Workout
Metcon (Time)
FOR TIME
50 Sit-Ups
Immediately Into…
10 ROUNDS
10 Alt. DB Thrusters (50/35)|(35/20)*
2 Rope Climbs
Immediately Into…
50 Sit-Ups
(Score is Time)
*Athlete will press one DB overhead while the other DB stays in the Front Rack. They will then switch to the other arm on the next rep.
KG DB: (22.5/15)|(15/10)
Finisher
Warm-up (No Measure)
FOR RECOVERY
1:30 Couch Stretch (R)
1:30 Couch Stretch (L)
2:00 Olympic Wall Squat
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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