Frontier Performance, CrossFit Phos West – Phòs Compete
A. CONDITIONING
Metcon (Time)
3 ROUNDS FOR TIME
25/20 Cal Bike
5 Rope Climbs
(Score is Time)
GOAL: EFFORT | This workout is BRUTAL. It might look like easiest workout of the week BUT if you CRUSH yourself on the bike…those rope climbs are going to be insanely challenging. Before jumping into this workout, make sure you practice your J-Tech or Spanish Wrap. Make sure you know how to hold onto the rope when your lungs are coming out of your throat. Can you complete each bike interval below 1:30?
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 SETS ON A 5:00 RUNNING CLOCK…
20 Crossbody Mountain Climbers
10 Bootstrappers
10 Alt. Elbow to Instep
5 Squat Thrusts
5 Burpees
*Once the 3 Sets are complete, the athletes will perform 30’ Shuttle Runs in time remaining at an EZ pace.
Workout
Metcon (Time)
FOR TIME
800m Run
60 Wall Balls (20/14)|(14/10)
40 Push-Ups*
50 Wall Balls
400m Run
30 Push-Ups
40 Wall Balls
20 Push-Ups
800m Run
*Hand Release Push-Ups Optional
(Score is Time)
KG WB: (9/6)|(6/5)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
800m WB Run
80 Wall Balls (20/14)|(14/10)
80 Push-Ups
60 Wall Balls
400m WB Run
40 Synchro Push-Ups
40 Wall Balls
800m WB Run
*P1 works while P2 rests, alternate as needed on WB & PU. Run is completed together, carrying the ball and alternating the hold as needed. Wall Ball must never touch the ground the entire workout. If the Wall Ball does touch the ground at any time, both athletes will stop where they are at and perform 6 Synchro Burpees.
Hand Release Push-Ups Optional
(Score is Time)
KG WB: (9/6)|(6/5)
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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