CrossFit Coal – NC COMPETE
A. CONDITIONING
Metcon (1 Rounds for time)
5 SETS
15/12 Cal Bike
7 Unbroken Ring Muscle-Ups
-Rest 1:00 b/t Sets-
(Score is Slowest Time)
GOAL: SPRINT | Just brutal. You will not have enough rest to recover fully. You do not have enough time to game any of the 5 rounds. If you want to win this workout, you will need to be shot out of a cannon. Pick a number of MU that you can perform UB. If it’s less than 3 reps, you should perform 1-2 muscle-up then finish the round with a set of 5 of the toughest variation of pull-ups UB. For example, 2 muscle ups + 5 chest to bars. Can you keep each set of this workout below 1:30? Below 1:20? Gonna have to move!
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
100m Jog
5 Burpees
10 RKBS (Athlete Choice)
15 Air Squats (Option to turn to KB Goblet squats)
*Once this quick body weight warm-up is complete, barbells come out for the Drilling and Loading
Workout
“WHISKEY TANGO FOXTROT” (Time)
FOR TIME*
Run 2 Miles
60 Back Squats (Bodyweight)
60 KB Swing (53/35)|(35/26)
60 Hand Release Push-ups
*Athletes can break up the work in any rep scheme and complete the work in any order. Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh.
-40:00 Hard Cap-
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
Team Run 2 Miles**
120 Back Squats (Team Choice)***
120 KB Swing (53/35)|(35/26)
120 Hand Release Push-ups
*Athletes can break up the work in any rep scheme and complete the work in any order. Both Partners can be working at the same time on separate movements. Total reps must be completed.
**All running must be completed together.
***Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh.
(Score is Time)
KG KB: (24/16)|(16/12)
Optional Finisher
Metcon (Time)
FOR TIME (OR NOT FOR TIME!)
10k or 5k Run to Support the Ultimate Hawaiian Trail Run
(Score is Time)
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 & Conditioning. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.
(No Measure)