Frontier Performance, CrossFit Phos West – Phòs Compete
A. CONDITIONING
“BASELINE” (Time)
FOR TIME
500m Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Ring Rows or Pull-Ups
*New Benchmark Workout
-10:00 Hard Cap-
(Score is Time)
GOAL: SPRINT | A much forgotten classic in many circles but if you were around back in the day…Baseline was all the rage. It almost gained some of the same popularity as ‘what’s your Fran time’ (which we will see tomorrow LOL). This is meant to be unbroken, straight shot out of a cannon, no holding back. Make sure your ROM is legit…no sloppy reps. Fittest should try GHD Sit-Ups, HR Push-Ups or HS Push-Ups, and BMUs / RMUs or C2Bs. No matter the combination you choose…can you go unbroken?
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Row (EZ-Mod)
10 Scap Pull-Ups
10 Tuck-Ups
10 Elbow Punches
2 ROUNDS
:30 Row (Hard)
8 Kip Swings
8 Sit-Ups
4 Hang Muscle Clean
Skill
Metcon (AMRAP – Reps)
3 SETS FOR REPS*
:45 Max Toes to Bar
-Rest 2:00 b/t Sets-
*Will be retested at end of month
(Score is Total Reps)
Workout
Metcon (AMRAP – Reps)
EMOM x 16 MINUTES
MIN 1 – :45 Max Reps Toes to Bar or Sit-Ups
MIN 2 – :45 Max Reps of 1 Power Clean + 1 Hang Power Clean (135/95)|(95/65)*
MIN 3 – 200/150m Row
MIN 4 – Rest
*1 Rep = 1 PC + 1 HPC
(Score is Lowest Reps of TTB / PC)
KG BB: (60/42.5)|(42.5/30)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
No additional Strength. Get after the GPP portion with the class or a few buddies!
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