Frontier Performance, CrossFit Phos West – Phòs Compete
A. CONDITIONING
Metcon (No Measure)
1. ON A 10:00 RUNNING CLOCK…
Play/Practice HS Walking Skill.
(No Measure)
GOAL: Exposure is the biggest key to hand walking. Simply…you must be getting upside down. If you are not great on your hands, you need to practice/play more. Learn how to bail, fall safely, and also drill HS skills without it being in a ‘workout’. Fail often and play often to lead to failing less.
Metcon (No Measure)
2. 3 SETS FOR QUALITY
3 Legless Rope Climbs
15′ HS Walk
-Rest 2:00 b/t Sets-
(No Measure)
GOAL: ZERO INTENSITY. Just figure out these movements and flow through three rounds at your own easy pace. We do not want fatigue to be a limiting factor here. Take your time between Rope Climb reps and breath between kick-ups on the HS walk. This is an extended skill session that’s designed like a workout…we will let you get after these soon enough for some speed. For now, chill and get the feel for them.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
200m Run @ mod pace
Into…
4 SETS
8/8 Leg Swings
10 PVC Pass Through + Lunge
8 Push-Up to Pike
10 Squat Jumps
Into..
200m Run @ mod pace
*PVC Pipe can go away after Warm-Up and athletes can grab a Barbell
Strength
Snatch Grip Deadlift (3×3 )
1. Tempo Snatch Deadlift
3×3 @ (2121)*
*Keep weight moderate.
(Score is Weight)
Metcon (Weight)
2. TNG Power Snatch
2×5*
*At workout weight or slightly heavier.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
20 Power Snatch (95/65)|(65/45)
400m Run
20 Power Snatch
(Score is Time)
KG BB: (42.5/30)|(30/20)
Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
12 Plank Rotations
24 Crossbody Mountain Climbers
12 Sit-Thrus
-Rest as needed b/t Sets-
(No Measure)
C. STRENGTH / GYMNASTICS
Power Clean (5-5-5)
Set 1 @ 65%
Set 2 @ 75%
Set 3 @ 85%
(Score is Weight)
GOAL: Week 2 of 6 for Wendler Cycle. We are working these percentages off of 90% (Training Max) of your Week 1 number. Try to do before your GPP portion.
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