Frontier Performance, CrossFit Phos West – Phòs Compete
A. CONDITIONING
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 and Strength. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
100m Run
10/10 Leg Swings
10 Scap Pull-Ups
10 Scap Push-Ups
Into…
2 ROUNDS
200m Run
12 Alt. V-Ups
8 Knee Push-Ups
12 Up-Downs
Workout
Metcon (AMRAP – Reps)
5 SETS
ON A 3:00 RUNNING CLOCK…
200m Run
12 Toes to Bar*
Max Hand Release Push-Ups in Time Remaining…
-Rest 1:00 b/t Sets-
*Weight Vest Optional
(Score is Reps)
Finisher
Metcon (Weight)
3 SETS FOR QUALITY
8/8 SA Bent Over Row*
16 Alt. DB Slides
*Supported on Bench or Ball
-Rest as needed b/t Sets-
(Score is Weight)
C. STRENGTH / GYMNASTICS
Deadlift (1×3 @ 90%)
1×3 @ 70%*
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
Week 3 of 9 (From NCMETCON)
(Score is Weight)
GOAL: Complete your DL lifting from the NCMETCON Wendler cycle (programmed on our rest day).
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