Frontier Performance, CrossFit Phos West – Phòs Compete
A. CONDITIONING
Metcon (No Measure)
4 SETS
500m Row @ EZ Pace*
*Must row at 30/SPM or less (29, 28, etc). All 3 rows must be with :05 of each other.
-Rest :30 b/t Sets-
(No Measure)
GOAL: QUALITY | This is all about control and breathing…sustainable pacing. If you missed the mark yesterday, focus on practicing today in a low intensity effort. The :30 isn’t meant to provide much recovery…it’s just meant to allow you to quickly stand-up, shake out, and sit back down (say no to rower butt!).
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5 Clean Deadlifts
5 Hang Muscle Cleans
5 Scap Push Ups
5 Air Squats
*At 2:30, upgrade to the following AMRAP:
5 Hang Power Cleans
5 Knee Push Ups
5 Jumping Squats
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Mod-Heavy Complex:
2 Power Cleans
+
1 Hang Clean*
*Option for Hang Power or Hang Squat
(Score is Weight)
Workout
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
5 SETS*
AMRAP x 3 MINUTES
3 Power Cleans (135/95)|(95/65)
6 Push-ups
9 Air Squats
-Rest 1:00 b/t Sets-
*Partner 1 works while Partner 2 rests. Partners will alternate every movement. P1 performs 3 Power Cleans, P2 performs 6 Push-Ups, P1 performs 9 Air Squats, P2 performs 3 Power Cleans and so on…
(Score is Rounds + Reps for Each Set)
*Start the AMRAP over for each set
KG BB: (60/42.5)|(42.5/30)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
FOR LOAD*
15:00 Establish a 2-Rep Heavy Front Squat
-5:00 Rest-
15:00 Establish a 2-Rep Heavy Push Press
*Athletes have 15:00 and not more than 5 attempts to establish their heaviest 2-Rep lift in each movement. Bar must start empty for both lifts.
(Score is Total Weight)
GOAL: HEAVY | It’s the freakin’ weekend…let’s lift heavy and see what you’ve got for heavy doubles in the FS and PP. The goal here is to mimic a comp environment at a local throwdown. Start with an empty bar and 15:00 on the clock hit your heavy lift. YOU ONLY HAVE 5 TOTAL ATTEMPTS. You have 5:00 between movements to reset and prep. A failed lift is an attempt. If for some reason you don’t get your lift in or you fail all 5…you get 0.
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