CrossFit Coal – NC COMPETE
A. CONDITIONING
Metcon (Time)
3 SETS
500/400m Row
15 Deadlifts (Increases Each Set)
15 Toes to Bar
-Rest 1:00 b/t Sets-
*Set 1: 225/155
Set 2: 275/185
Set 3: 315/205
(Score is Total Time)
KG BB 1: (100/70)
KG BB 2: (125/85)
KG BB 3: (143/93)
Goal: Very grippy effort. Keeping a looser grip on the row will help. Manage your reps on the DL. Can you go unbroken in Set 1 then 2 sets in Set 2, then stay close and be smart in Set 3. Practice changing your weights on the barbell. Before the workout, setup your weights in a way that makes sense. During the rest period, change your weights quickly but with purpose.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 SETS
10/10 Banded Monster Walks
10/10 Single Leg RDL (unweighted)
10 Scap Push-Ups
Into…
2 SETS
10 Cossack Squats
10 Bicep Hammer Curls
10 Inch Worms + Push-Up
Into…
2 SETS
10 Wall Ball Front Squats
10 Wall Ball Strict Press
10 DB Romanian Deadlift
Into…
1 SET
10 Wall Balls
10 Double DB Russian Swings
10 Push-Ups
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
5-10-15-20…and so on
Wall Balls (20/14)|(14/10)
DB Hang Muscle Cleans (35/20)|(20/10)
Hand Release Push-Ups
(Score is Rounds + Reps)
KG WB: (9/6)|(6/5)
KG DB: (15/9)|(9/6)
Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
8 DB Zottman Curls
Max Alt. DB Hammer Curls
-Rest as needed b/t Sets-
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice Single DB Movements. Alternate 4-6 reps of each of these movements intentionally.
Alt. DB Snatch
Single DB OH Lunge
Single DB Step-Up
Single DB Devil’s Press
(No Measure)
Goal: Practice these movements. Some or all of them will show up. You need to know how to move the odd objects. Take time between sets to think about the flow of the movement and cycle. Grab a buddy, put on some tunes, and flow. Have fun and stay loose.