Frontier Performance, CrossFit Phos West – Phòs Compete
A. CONDITIONING
Metcon (AMRAP – Reps)
EMOM x 12 MINUTES
MIN 1 – 3 Rope Climbs
MIN 2 – :45 Max Burpees
(Score is Lowest Reps)
GOAL: EFFORT | Don’t hold back on the burpees. See if you can hold 3 Rope Climbs even under significant duress. Goal on the burpees is 12-15 reps at LEAST. For the RC, you will need to be very efficient with your ascent and descent to hit 3 per round. Big jump into the rope, 2-3 pulls to the top with strong J-tech, and fast hand under hand climbing on the way down.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 Sets*
10 Banded Clam Shells
10/10 Monster Walks (10 Steps Forward/ 10 Steps Backwards)
Into….
2 Sets
10 Groiners
10 Banded Pull-Throughs **
10 Barbell Kang Squats
30 Singles → 30 Double Unders/Attempts
* Wrap a light band around the knees
** Band is wrapped around the bottom of the rig. Athletes face against the band and pull the band through the legs. (Think KB Swing)
Strength
Metcon (Weight)
3 SETS FOR QUALITY*
5 Tempo Back Squat (21X1, Heavy)
10 Russian KB Swings (Heavy)
1:00 Glute Bridge Hold
*Same weight across all 3 sets.
(Score is Back Squat Weight)
Workout
Metcon (Time)
FOR TIME
45 Back Squats (185/135)|(135/95)*
*Option to come from the rack.
**Every 2:30 beginning at 0:00, perform 15 KB Swings (53/35)|(35/26) + 30 Double Unders.
(Score is Time)
KG BB: (85/60)|(60/42.5)
KG KB: (24/16)|(16/12)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Legs
(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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