CrossFit Coal – NC COMPETE
A. CONDITIONING
Warm-up (No Measure)
No additional Conditioning. Take an additional 10-15 minutes to prep your body and warm-up for your new Snatch PR!
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
6/6 SA Ring Rows
8 Up-Down Mountain Climbers*
10 Barbell Strict Press
10 Elbow Punches
Into…
2 ROUNDS
6 Kip Swings
8 Deadbugs
10 Push Press
*1 Rep= Drop to Plank + 6 Mountain Climbers + Jump Feet Forward + Stand.
Skill
Metcon (No Measure)
5 SETS FOR QUALITY*
3 Kip Swings
2 Hips to Rings
1 Ring Muscle-Up
*Athlete can either come off bar b/t movements or option to go unbroken.
(No Measure)
Workout
Metcon (Time)
FOR TIME
10 Ring Muscle-Ups
20 Push Press (135/95)|(95/65)
30 Up-Downs
40 Sit-Ups
15 Ring Muscle-Ups
30 Push Press
45 Up-Downs
60 Sit-Ups
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
RMU Option 1: Jumping Ring Muscle-Up
RMU Option 2: Low Ring Transitions
Optional Cool Down
Warm-up (No Measure)
3 SETS FOR RECOVERY
8/8 Thoracic Rotation w/ Foam Roller
10 OH Reach w/ Foam Roller
(No Measure)
C. STRENGTH / GYMNASTICS
Snatch (1-Rep Snatch)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Snatch
*Perform before GPP or Conditioning.
(Score is Weight)
GOAL: You put in the work…now it’s GAME TIME. Lift smartly and look to set a new benchmark if it’s there.
Snatch (3×1 (@ 50%))
Snatch @ 50%
-Rest as Needed b/t Sets-
GOAL: Time for our re-test! Take your time and build with purpose. Once you get toward your heavy 1-Rep, allow yourself 3 attempts at the lift. Depending how each lift goes, make a smart decision about the next attempt (modest increase, another attempt, or modest decrease). After your 20min building session, the 3×1 at 50% is meant to end the session on a really crisp and fast lift. It’s kind of like walking off the bball court making your last shot. Regardless of how your heavy 1-Rep goes, these 3 lifts should leave you feeling really good.