Frontier Performance, CrossFit Phos West – Phòs Compete
A. CONDITIONING
Metcon (Time)
FOR TIME
150/100 Cal Row*
*Accumulate 100cals by rowing :40 HARD / :20 OFF. Reset rower each interval. HARD Pace can be as hard as you want to push…and one you can sustain.
(Score is Time)
GOAL: Sustained high intensity cardio. You will need to hold something back…not much but something to not redline. In your off periods, you must reset the rower. Finishing this in 7-8 sets would be MOVING. Try to be 10 or less.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
9 Barbell Sumo Deadlifts
6 Barbell High Pulls
3 Barbell Strict Press
3 Barbell Front Squats
-1:00 Rest-
AMRAP x 3 MINUTES
:30 Row
6 Wall Balls
3 Box Jumps
Workout
Metcon (AMRAP – Reps)
“FIGHT GONE BAD”
3 ROUNDS FOR MAX REPS
1:00 Wall Ball (20/14)|(14/10)
1:00 Sumo Deadlift High Pull (75/55)|(45/35)
1:00 Box Jump (20)
1:00 Push Press
1:00 Row for Cals
-1:00 Rest b/t Rounds-
(Score is Reps)
KG WB: (9/6)|(6/5)
KG BB: (35/25)|(30/20)
Partner Workout Option
Metcon (AMRAP – Reps)
IN TEAMS OF 2…
5 ROUNDS FOR MAX REPS
1:00 Wall Ball (20/14)|(14/10)
1:00 Sumo Deadlift High Pull (75/55)|(45/35)
1:00 Box Jump (20)
1:00 Push Press
1:00 Row for Cals
-1:00 Rest b/t Rounds-
*Partner 1 Works for :30 while P2 Rests. Partners alternate working every :30.
(Score is Reps)
KG WB: (9/6)|(6/5)
KG BB: (35/25)|(30/20)
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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