CrossFit Coal – NC COMPETE
A. CONDITIONING
Metcon (Time)
10 ROUNDS FOR TIME
3 Deadlift (AHAP, Unbroken)
6 Strict HSPU
24 Unbroken Double Unders
(Score is Time)
Goal: Option to do this today before or after you section B today. The weight on the DL should be heavy AF and must be performed without taking your hands off the bar. For the Unbroken DU, you have to complete all 24 Unbroken before heading to the next set. Try to mimic the standard of the Open on the Strict HSPU.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
400m Run
Into…
AMRAP x 4 MINUTES
10 Alt Groiners
10 Bootstrappers
10 Arm Haulers*
10 Hand Release Push-Ups
Into…
400m Run
*Arm Haulers = In a Superman, reach the hands overhead, then reach the hands towards the low back without letting arms touch the ground
Workout
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Cool Down
Warm-up (No Measure)
FOR RECOVERY
400m Walk Nasal Breathing Only
(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.
(No Measure)