CrossFit Coal – NC COMPETE
A. CONDITIONING
Metcon (Time)
FOR TIME
1000/800m Row
30 Ring Muscle-Ups
(Score is Time)
GOAL: EFFORT | Sub 4:00 on both parts — would be cruising! But goal for fittest should be able to complete this test sub 10:00. This is a very “Regionals” style workout. Try and complete this workout racing another athlete of similar capacity. This is a really fun workout to create a race.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
6 Barbell Strict Presses
8 Russian Kettlebell Swings
10 Box Step Ups
*At 4:00, swap movements to Push Press, American Kettlebell Swings & Box Jumps
GOAL: Progress in movement complexity, speed, and power as time progresses.
Strength
Push Press (7-Rep Heavy 1)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 7-Rep Push Press
(Score is Weight)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
15 Push Press (95/65)|(65/45)
12 Kettlebell Swings (70/53)|(53/35)
9 Box Jumps (30/24)|(24/20)
(Score is Time)
KG BB: (42.5/30)|(30/20)
KG KB: (32/24)|(24/16)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Upper Back + Tricep Smash
(No Measure)
C. STRENGTH / GYMNASTICS
Bench Press (5-5-5*)
Set 1 – Moderate+
Set 2 – Moderate-Heavy
Set 3 – Go For It!
(Score is Weight)
GOAL: HEAVY | No slamming the bar off the sternum. Use a spotter…no “just pinkies bro”. The only time the spotter should assist is with a lift off the rack and to save the lift if the athlete fails.
Metcon (No Measure)
2-3 SETS FOR QUALITY
10/10 DB Around the World
15 DB Bent Over Row
20 Single DB Strict Press
30 DB Russian Twist*
L/R = 2 Reps
(No Measure)
GOAL: QUALITY | Mixed full-body bodybuilding session. A little NCFLEX type of vibes here. Notice how we are balancing out the heavy bench with the around the world, horizontal row and overhead press.