Frontier Performance, CrossFit Phos West – Phòs Compete
A. CONDITIONING
Warm-up (No Measure)
No additional Conditioning. Get after the GPP & Strength portions with the class or a few buddies!
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 SETS (8:00 Cap…get as far as you can!)
1:00 Row @ Mod Pace
8 Cat-Cow
8 Arm Haulers
8 Alt. Side Lunges
Into…
2 SETS
:30 Row @ Hard Pace
10 Single DB Front Squats
10 Single DB Strict Press
COACHES NOTE — After completion of the Warm-Up…DBs can go away and Barbells come out for Teaching.
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Thruster-Jerk
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
1000/800m Row
15 Thruster-Jerk (155/105)|(115/75)
750/500m Row
21 Shoulder to OH
(Score is Time)
KG BB: (70/47.5)|(52.5/35)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
EVERY 1:30 FOR 7 SETS
2 Hang Power Clean
+
1 Split Jerk
*Start Moderate & Build Every Set Toward Heavy For the Day. Quality Movement is the Priority.
**SET 1&2 – Moderate
SET 3&4 – Moderate-Heavy
SET 5-7 – Build Toward Heavy
(Score is Weight)
GOAL: QUALITY | Let’s see (3) distinct movements for the 3 reps. I do not want to set the fast reset or fast cycling…fully stand up each rep of HPC / reset for the jerk (stand fully then hit split). You will likely be limited by the HPC in this complex…the jerk should be automatic.
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