Frontier Performance, CrossFit Phos West – Phòs Compete
A. CONDITIONING
Metcon (Time)
FOR TIME
800m Run
30 Pull-Ups*
30 Pistols
400m Run
20 Pull-Ups
20 Pistols
200m Run
10 Pull-Ups
10 Pistols
*C2B Optional
(Score is Time)
GOAL: Descending ladder, Chipper style workout. Runs should get progressively faster ending with a dead-sprint through your 200m and 10/10. BUT you must turn it on in the 400m Run. The middle portion of this workout is key for who will move ahead or fall behind. Transition time and breaks really matter in this kind of workout. If you take too many breaks, you will fall off from the pack. Unbroken is doable and great challenge for the fittest.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUND
:30 Bike (EZ-Mod)
5 Clean Deadlift
10 Elbow Punches
8 Up-Downs
10 Scap Pull-Ups
1 ROUND
:30 Bike (Mod-Hard)
5 Muscle Clean
5 Strict Press
6 Burpees
8 Kip Swings
*If you have a large class, have half of them perform the Up-Downs/Burpees while the other half perform the Scap Pull-Ups/Kip Swings. Time is precious today and this will avoid having athletes stand around waiting for their turn.
Strength
Clean and Jerk (Moderate-Heavy 5-Rep )
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep TNG Power Clean and Jerk
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
10 Clean & Jerks (155/105)|(115/75)
20/15 Cal Bike
10 Clean & Jerks
20/15 Cal Bike
15 Bar Muscle-Up
10 Clean & Jerks
20/15 Cal Bike
15 Bar Muscle-Up
30 Burpees Over Bar
(Score is Time)
KG BB: (70/55)|(50/35)
BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Up-Down Pull-Up
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice HS Walking Skill
(No Measure)
GOAL: Play, practice, and keep it light. You will be on your hands tomorrow in our Conditioning. All we want to do today is get some exposure and practice. No long distances, no long holds. Just get some time on your hands.
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care
(No Measure)
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