CrossFit Coal – NC COMPETE
A. CONDITIONING
Metcon (2 Rounds for time)
EVERY 2:00 FOR 6 SETS
10 Burpees to Target*
35 Unbroken Double Unders**
*Target is 6″ above standing reach
**Double Unders must be performed unbroken. If you miss, you can restart the 35. If you do not complete the 35 in the 2:00, you score is 2:00 for that set. Every round you miss, you need to add 2 burpees to the next round (one time penalty no matter how many times you miss in a certain round). Your number doesn’t come back down.
(Score is Combined Total of 2 Slowest Times)
GOAL: SPRINT | Sneaky, sneaky…you need to try to SMASH this workout. The issue with trying to smash this workout is that there are heavy consequences to missing any DU.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 3:00
100m Run
200/150m Row
10 Alt. Lunges
-Rest :30-
AMRAP x 3:00
5 Single Ring Ring Rows
5 Scap Push-Ups + 2-3 Push-Ups
7 Air Squats
Extended Warm-up
Metcon (No Measure)
2 SETS FOR QUALITY*
200m Run
into…
4 Kip Swings
+
3 Kipping Hips to Bar or 3 Dynamic Kips
+
2 BMU or 2 Pull-Ups
*Athletes can rest briefly b/t movements
-Rest as needed b/t Sets-
(No Measure)
Workout
“NCMETCON BASELINE I.I (Test)” (Time)
I.I. ON A 10:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower
(Score is Time + Note Meters Earned)
“NCMETCON BASELINE I.II (Test)” (AMRAP – Rounds and Reps)
I.II. AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Metcon (AMRAP – Rounds)
AMRAP x 15 MINUTES*
1 Power Snatch (165/115)
+
1 Hang Power Snatch
+
1 OHS
*Complex must be completed ‘unbroken’ if you fail a lift, the entire set does not count. Only full rounds count toward your score.
(Score is Full Rounds)
GOAL: HEAVY | Barbell complex + AMRAP…interesting combo. Can you EMOM this? Maybe to start but this will get very challenging as the grip and shoulders fatigue. Only full sets count toward your score and the barbell can not come out of your hands during the 3 reps for the round to count. The strategy in a workout like this is figuring out what the minimal amount of rest you can take in order to ensure you can complete the round. If you undershoot it, you might fail a round. If you overshoot it, you might fall behind the pack. Err on the side of a little more rest however…as in workouts like this any failure has a compounding negative impact on your score.