Frontier Performance, CrossFit Phos West – Phòs Compete
A. CONDITIONING
Metcon (Time)
FOR TIME
12-9-6-9-12
Box Jump Over (24/20)*
Hang Power Snatch (115/75)
*Both feet must come to the top of the box before jumping down.
(Score is Time)
GOAL: SPRINT | RPE 8-9 — Sprint Metcon for the week. You should be working close to your max the entire time but not with the same ‘go for broke’ mentality as yesterday. If you burn out in the first half, you lose this workout. But at the same time the workout isn’t long enough for you to pace it. These types of tests are all about grit, guts, and knowing your capacity. Try to do this workout ‘against’ another athlete.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Bike (EZ-Mod)
10 Air Squats
5/5 SA DB Arnold Press
5 Inch Worms
2 ROUNDS
:30 Bike (Mod-Hard)
20 Mountain Climbers
5/5 Split Squat*
5 Push-Up to Pike**
*2nd Round athletes can perform Shrimp Squat. This is a Reverse Lunge where the Knee of the leg stepping back will make contact with the floor before the foot does. Athletes that find this too challenging can perform the Split Squats or Reverse Lunges
**2nd Round Perform 5 Pike Push-Ups
Skill
Metcon (No Measure)
3 SETS FOR QUALITY
:30 Handstand Hold
3 Strict HSPU Lowers (:03 Descent)
10 Slow Narrow Stance Air Squats
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
5 Strict Handstand Push-Ups
10 Alt. Pistol Squats
15/12 Cal Bike
(Score is Rounds + Reps)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB or BB Strict Press
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
No additional Strength.
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