Frontier Performance, CrossFit Phos West – Phòs Compete
A. CONDITIONING
Metcon (Time)
10-20-30-40-50-40-30-20-10
Unbroken Double Unders*
*After each unbroken set, complete 6 Alt. Pistols before starting the next set.
(Score is Time)
GOAL: EFFORT | Skill city and you’re the mayor! Fun little twist on the classic ‘flight simulator’. A lot of transitions in this workout…can you toggle between the DU and Pistols without dropping your rope? Putting the rope on the ground that many times and picking it back up is SIGNIFICANT in this workout. For the pistols, each leg counts as 1 Rep for a total of 6 reps.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 10 MINUTES
1:00 Bike*
10 Box Step Overs
10 Push Up to Pike**
*Increase pace each succeeding round.
**When in Pike, alt. stretching one calf out for a second or two, switching to the other side, then returning to the next Push Up Rep.
Workout
Metcon (AMRAP – Reps)
4 SETS FOR REPS
1:00 – Max DB Floor Press (50/35)|(35/20)
1:00 – Max Sit-Ups
1:00 – Max Box Jump Overs (24/20)
1:00 – Max Cal Bike
-Rest 1:00 b/t Sets-
(Score is Reps)
KG DB: (22.5/15)|(15/10)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:30 Door Way Stretch (R)
1:30 Door Way Stretch (L)
1:00 Calf Stretch (R)
1:00 Calf Stretch (L)
(No Measure)
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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