Frontier Performance, CrossFit Phos West – Phòs Compete
A. CONDITIONING
Warm-up (No Measure)
FOR RECOVERY*
10:00 Silent EZ Bike
10:00 Silent EZ Row
10:00 Silent Stretching & Recovery
*Nasal Breathing Only
GOAL: QUALITY | Feel free to perform this post-training or part of Active Recovery on Sunday. Yes, silent for all three parts…no music, no talking, no distractions. Focus on your breathing and focus on your thoughts. How is your body feeling? What are your intentions in your training? Are you happy with what you’ve been able to accomplish? Where can you push yourself a little more?
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES*
5 Inch Worms
5 Behind the Neck Snatch Grip PVC Presses
5 Back Rack PVC Jumping Squats
10 Alt. Cossack Squats (PVC Optional)
5 Muscle Snatch
*Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
16 Shoulder to Overhead (115/75)|(75/55)
250/200m Row
8 Power Snatch
500/400m Row
(Score is Rounds + Reps)
KG BB: (50/35)|(35/25)
Partner Workout Option
Metcon (Distance)
IN TEAMS OF 2…
AMRAP x 20 MINUTES
8 Shoulder to Overhead (115/75)|(75/55)
8 Power Snatch
8 Shoulder to Overhead
*P1 completes 1 full round while P2 rows for max meters.
(Score is Meters)
KG BB: (50/35)|(35/25)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Lat Roll-Out (1:30 Each Side)
40 Light Banded Face Pulls
3:00 Lat Roll-Out (1:30 Each Side)
40 Light Band Pull Aparts
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
EMOM x 10 MINUTES
3 Burpees Over Bar
3 Power Clean (185/135)
3 Shoulder to Overhead
(Score is Weight)
GOAL: HEAVY | Perform BEFORE your GPP. This workout was originally programmed as complete as an EMOM until failure…it will come at you that way one day. Let’s start with 10mins first. Goal here should be to complete the 10mins…it shouldn’t be “easy” but it should be doable. If you don’t think you can complete more than 5-6 rounds, scale the weight. If you are certain you can get 7+ but not sure about 10…go for it. If you want to go heavier because this looks too easy…godspeed!
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