Frontier Performance, CrossFit Phos West – Phòs Compete
A. CONDITIONING
Metcon (Time)
FOR TIME
100m Run
200m Run
300m Run
400m Run
300m Run
200m Run
100m Run
*Rest equal time after each run, ex: if you run the 100m in :30, rest :30 then run your 200m. Time stops when complete last 100m.
(Score is Total Time)
GOAL: SPRINT | Little recovery in the first half, bigger recovery in the second half. You can’t sprint all out but you’ve gotta be moving to stay in the hunt. These are valuable training exercises to see what your TOP-END RECOVERABLE pace is…not your just top-end but what can you push then recover then push again.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Scap Pull-Ups
10 Elbow Punches
8 Step ups
1-2 ROUNDS
10 Kip Swings
10 Tuck Ups
8 Box Jumps
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Mod-Heavy Complex of:
1 Power Clean
+
1 Hang Power Clean
+
1 Power Clean
(Score is Weight)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
9 Power Cleans (135/95)|(95/65)
18 Knees to Elbow
27 Box Jumps (20)
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
EMOM x 14 MINUTES
MIN 1 – :45 Gymnastics GOAT Practice
MIN 2 – Cardio Choice (EZ, Nasal Breathing Only)
(No Measure)
GOAL: QUALITY | Still practice but with some light fatigue. Keep it low intensity, intentional, and lower stress. Whatever you do, do not turn this into an high-intensity workout. This is your time to build confidence or refine the skills you practiced last week!
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