Frontier Performance, CrossFit Phos West – Phòs Compete
A. CONDITIONING
Warm-up (No Measure)
ACTIVE RECOVERY
ON A 20:00 RUNNING CLOCK…
Steady state cardio. Perform before or after your METCON session. Nasal breathing only. Methodical and intentional pace…sustainable with razor sharp precision the entire 20 minutes. Option to perform Sunday if you’d like a lighter day today.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 Set
5/5 Split Squats
10 Alternating Groiners
10 Scap Pull Ups
10 Ring Rows
5 Up Downs
1 Set
5/5 Curtsy Squats
20 Mountain Climbers
10 Kip Swings
10 False Grip Ring Rows
5 Inch Worm Push Ups
1 Set
10 Perfect Air Squats
10 Leg Swings Per Leg
10 Big Kip Swings
5 False Grip Ring Rows or Pull Ups
5 Burpees
Workout
Jason (Time)
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Legs + Lats
2:00 Bicep Smash
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
1. 2 SETS*
3 Reps of 3-Position Snatch (Mid-Shin / Above Knee / Mid-Thigh)
3 Reps Hang + High Pull (Extension + High Elbow Pull)
3 Reps Heaving Snatch Balance to Power
3 Reps Heaving Snatch Balance to 1/2 Squat
3 Reps Heaving Snatch Balance to Full Squat
*Minimal rest b/t movements. Can put bar down to regrip but keep rest between movements to :30 or less.
-Rest as Needed b/t Sets-
(No Measure)
Metcon (No Measure)
2. FOR QUALITY*
10 Reps High Hang Squat Snatch
-Rest as Needed-
10 Reps Hang Squat Snatch
-Rest as Needed-
10 Reps Below Knee Squat Snatch
*Perform with empty barbell or very light weight. No more than 2 reps at a time then rest/reset. Every single rep should be fast, clean, and nearly perfect.
GOAL: QUALITY | We will be seeing much more of this type of work in 2022. Skill transfer and positional drilling. For part 1, use an empty barbell and NAIL every position. For part 2, option to add light load but all reps must FEEL amazing. No more than 2 reps at a time, brief rest, then continue. Goal for each is marrying high speed and perfect position.
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