CrossFit Coal – NC COMPETE
A. CONDITIONING
Metcon (1 Rounds for time)
10 SETS FOR TIME
15/12 Cal Row
-Rest Exactly 2:1 to Work-
(Score is Slowest Set)
GOAL: 2:1 Rest to Work ratio. If it takes you :45 to complete the row, you rest exactly :90 before starting your next row. All 10 sets should be all out. Warm-up as needed before the first row….all 10 efforts should be an all-out sprint.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Bike
:30 Jumping Jacks
:30 Lunges
:30 Shoulder Taps
Into…
3 ROUNDS
10 Good Mornings
8 Step-Ups
6 Slow Alt. Bird Dogs
4 Up-Down + Push-Up
Workout
SWEET CAROLINE (Time)
3 SETS FOR TIME
30/25 Cal Bike
25 Box Jumps (24/20)
20 Burpees
1:30 Push-Up Plank*
*Perform 5 Hand Release Push-Ups each time you break. No Push-Ups if you complete the 1:30 unbroken.
-Rest 1:00 b/t Sets-
(Score is Time)
Finisher
Metcon (AMRAP – Reps)
3 SETS FOR MAX REPS
:45 Max Banded Hammer Curls
:15 Rest
:45 Max Banded OH Tricep Extensions
:15 Rest
*No additional rest b/t Sets
(Score is Reps)
C. STRENGTH / GYMNASTICS
Back Squat (5-5-5-5)
5-5-5-5
Back Squat
(Score is Weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES*
5 Pull-Ups
10 Push-Ups
15 Squats
*Wear a 10-30# Vest. Complete for Quality.
(Score is Rounds + Reps)
GOAL: In the Back Squat, start moderate and build to heavy. Can you hold an EMOM or better with the additional weight on the body? This is a great test of bodyweight strength and overall grit. This is a very different feeling workout with the vest. If you’ve never done this strict, try it strict or strict every other round.