CrossFit Coal – NC COMPETE
A. CONDITIONING
Metcon (Time)
1. FOR TIME
30 Muscle-Ups
(Score is Time)
GOAL: SPRINT | Classic test! Big set then fast smaller sets is 100% the way to the quickest time. Athletes who push toward 15-20+ then finish with singles, doubles, or triples using win this race.
Metcon (No Measure)
2. EMOM x 10 MINUTES
MIN 1 – 200m Run
MIN 2 – 15 Toes to Bar
(No Measure)
GOAL: EFFORT | This workout will punish those who can not hold a decent pace on a 200m run without gasping for dear life and also punish those who can’t stay efficient on the TTB. 200m run will leave almost no time for rest…you are running right into the TTB. TTB should be done by :40 each round…that give you :20 walk to the line. This is gonna feel like an AMRAP.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 Cardio Choice (EZ to Moderate Pace)
Then perform Warm-Up w/ an Empty Barbell…
AMRAP x 6 MINUTES
6 Alt. Elbow Punches w/ Barbell
6 Controlled Barbell Front Squats
6 Up-Downs Over Bar (stand first then jump with both feet)
6 Alt. Groiners
:15 Up-Dog Stretch
*After the warm-up, place your barbell in the squat rack and begin to prepare for adding load and tempo to the Front Squat.
Strength
Metcon (Weight)
10-8-6*
Tempo Back Squat or Tempo Front Squat**
*Start Moderate and Build to Mod-Heavy. Do not go super Heavy.
**Tempo Per Set…
Set 1: (31X1)
Set 2: (21X1)
Set 3: (11X1)
(Score is Weight)
Workout
“SPEED DEMON” (Time)
3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs
-Hard Cap 8:00-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Nasal Breathing Walk
3:00 Foam Roll Quads
(No Measure)
C. STRENGTH / GYMNASTICS
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. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.
(No Measure)