Frontier Performance, CrossFit Phos West – Phòs Compete
A. CONDITIONING
Metcon (Time)
5 ROUNDS FOR TIME
6 Strict HSPU
8 Bar Muscle-Ups
10 Burpee Box Jump Over (24/20)
(Score is Time)
GOAL: EFFORT | All this barbell work this week…how about one from the gymnastic homies?! Fun little 5-rounder…for the fittest everything should be unbroken and smooth. Might I even suggest wearing a vest — oh boy (only if you KNOW you can smoke this!!). For those of us still working on consistency with our gymnastics, try to think about a strategy to break up the reps that keeps YOU moving…don’t worry about anyone else. The big goal today is NO ROADBLOCKS and NO FAILED REPS. That’s a huge win.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 Bike (Ez-Moderate Pace)
Immediately Into…
3 SETS FOR QUALITY
10/10 Banded Monster Walk Steps
10/10 Clam Shells
10 Tempo Hip Circle Air Squats (30X0)
Workout
Metcon (Weight)
1. ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Front Squat
(Score is Weight)
-Rest 5:00 b/t Part 1 & Part 2-
Metcon (Time)
2. FOR TIME*
40 Front Squats (135/95)|(95/65)
40/30 Cal Bike
*Every 1:00 beginning at 1:00 (no Burpees at go!), perform 5 Burpees.
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
Partner Workout Option
Metcon (Weight)
IN TEAMS OF 2…
1. ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Front Squat*
(Score is Weight)
-Rest 5:00 b/t Part 1 & Part 2-
Metcon (Time)
2. FOR TIME**
80 Front Squats (135/95)|(95/65)
80/65 Cal Bike
*In Part 1, each athlete must register a score.
**In Part 2, every 1:00 beginning at 1:00 (no Burpees at go!), both partners perform 5 Burpees. P1 works while P2 rests. Switch as needed.
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. Perform after your GPP & Conditioning. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.
(No Measure)
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