Frontier Performance, CrossFit Phos West – Phòs Compete
A. CONDITIONING
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
EZ Bike – Low Intensity Leg Flush
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
:30 Bike
5/5 SA Ring Row
3/3 DB or KB Windmill
5/5 SA DB or KB Front Rack Lunge*
*3rd Round Perform SA DB or KB OH Lunge. (DB/KB stays on the side of the front leg of the Lunge)
Workout
Metcon (AMRAP – Reps)
EMOM x 28 MINUTES
MIN 1 – :50 Max Rope Climbs
MIN 2 – 15/12 Cal Bike
MIN 3 – 1/1 DB or KB Turkish Get-Ups (L/R) (Athlete Choice)
MIN 4 – :50 Max Sit-Ups
(Score is Total Reps Rope Climb)
Finisher
Metcon (AMRAP – Reps)
“TABATA”
8 SETS (:20 ON/:10 OFF)
Russian Twist*
*Weighted Optional
(Score is Reps)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
.1. ON A 15:00 RUNNING CLOCK…
Build to a Heavy Push Press + Push Jerk + Split Jerk
(Score is Weight)
GOAL: HEAVY | Shoulder to OH complex. Will be limited by the weight you can Push Press. Theoretically if you can get the first lift, you should be able to complete the next 2. We all know that’s not always the case. In the part, we will allow stopping on the shoulders to reset as needed. This 3-Rep complex is all about speed and technique. The less time you have the bar on your body, the less that weight will push down on you. Try not to let it become dead weight on your shoulders…move.
Metcon (Weight)
2. FOR LOAD
12-9-6
Unbroken Shoulder to Overhead*
*Choose a weight that you ‘think’ you can perform unbroken for each set. Barbell can not stop on shoulders. Resting overhead is okay. Weight should increase each set.
(Score is Weight)
GOAL: HEAVY | Gwen-ish workout here but with any variety of S2O. A few ways you can approach this…1. You can chase down a strength and try to really push the loading to a MAX each set; 2. You can chase down a weakness and see how your cycling and shoulder 2 overhead has improved; or 3. You can go PP — PJ — SJ, changing the technique as the load increases. Shooter’s choice!
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