CrossFit Coal – NC COMPETE
A. CONDITIONING
Metcon (No Measure)
2 SETS FOR QUALITY
2:00 EZ Row
10 Up-Downs
2:00 EZ Bike
50 Double Unders
50 Walking Lunges
-Rest 2:00 Walking b/t Sets-
(No Measure)
-Rest as Needed b/t Part 1 & 2-
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Open your shoulders/traps/scaps to improve deficiencies in the Front Rack & Overhead Positions.
(No Measure)
GOAL: QUALITY | Mixed modal conditioning and a nice sweat…workout should NEVER feel like it’s too much for you. Similar pacing and feel to Wednesday but this time, you need to maintain that same feel as you transition to different movements.
Perform AFTER your GPP and BEFORE your strength if possible.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
500m Row
w/ Remaining Time,
AMRAP of:
6 Up Downs
8 Slam Ball Deadlifts*
10 Step Ups**
*At 5:00, switch to Slam Balls
**At 5:00, swap for DB Box Step Ups
Workout
Metcon (No Measure)
EMOM x 20 MINUTES*
MIN 1 – 25 Slam Balls (30/20)|(20/10)
MIN 2 – 20/15 Cal Row
MIN 3 – 15 Toes to Bar
MIN 4 – 3 DB Up-Downs + 10 DB Step-Ups (50/35)|(35/20)|(20)
MIN 5 – REST
*Option for Bonus 5th Round for an EMOM x 25!
(No Measure)
KG SB: (15/10)|(10/5)
KG DB: (22.5/15)|(15/10)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Forearm Smash (R + L)
5:00 Foam Roll Hamstrings + Lats
(No Measure)
C. STRENGTH / GYMNASTICS
Front Squat (3×3*)
*All sets should be moderate-heavy to heavy.
(Score is Weight)
Squat Clean (1-1-1)
*Start heavy and build heavier. Not a 1RM attempt today…heavy with perfect mechanics. No compromises.
(Score is Weight)
GOAL: HEAVY | Your warm-up sets do not count as your working sets! You should warm-up prior to the Front Squat then hit your 3×3. Before hitting your Squat Clean, same deal…warm-up to your starting weight. We are looking for 3 lifts today all about 75%+ of you 1-Rep. Do not force a new 1-Rep…this is meant to be heavy but HYPER vigilant of your mechanics. Do not let the weight crumble you.