CrossFit Coal – NC COMPETE
A. CONDITIONING
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
GOAL: EFFORT | This is close to a sprint but i think the time domain is justttt long enough to demand a level of pacing to not implode either with your breath, heart rate or grip. This workout is a lot about transitions and ZERO loss of time between the two bars. You must figure out how to maximize your setup and transitions to be successful in a workout like this. Take time prior to the workout to test out the best setup for you. I like the step forward / back with the barbell 2-3 feet in front of the pull-up bar.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
400m Run or 500/400m Row or 2:00 Bike (Moderate Effort)
Immediately Into…
1 SET
10 Slow Banded Monster Walks (Each Way)
10 Slow Banded Clam Shells (Each Side)
10 Slow Banded Tempo Air Squats (3211)
Immediately Into…
2 Sets
10 Alt. Elbow Punches
3 Inchworms w/ Push-Ups (Keep Legs Straight as possible)
10 Squat Thrusts
Strength
Front Squat (3-3-3*)
*Start Moderate-Heavy and Build to Heavy. Warm-Up sets do not count toward working sets.
(Score is Weight)
Workout
“POINT BREAK” (Time)
FOR TIME
9-7-5-15-12-9
Front Squat (155/105)|(135/95)
Bar Facing Burpee
Optional Finisher
Metcon (No Measure)
FOR QUALITY
250/150 Alt. Box Step-Ups (24/20)*
Week 1 of 6 — “Chad” Extra Credit #2
*Weight Vest Optional
(No Measure)
C. STRENGTH / GYMNASTICS
Bench Press ( 7-7-7)
Set 1 – Moderate
Set 2 – Moderate-Heavy
Set 3 – Go For It!
(Score is Weight)
GOAL: HEAVY | Why not kick off our bodybuilding session with some old school bench press. The 3rd lift of the week for a heavy 7. Do not allow a hard slam off the chest. Control the bar and use speed appropriately. Use a spotter for any bench pressing for ‘max efforts’.
Metcon (No Measure)
2-3 SETS FOR QUALITY
40 Straight Arm Banded Pull-Down
30 DB Glute Bridge-Ups
20 Perfect Scap Push-Ups
1:00 Ring FLR
-Rest as Needed b/t Sets-
(No Measure)
GOAL: QUALITY | Well-rounded accessory work to end a pretty darn full day. Use the reps here to open up the body as well as really feel each rep through the full ROM. If you’d rather do this on Sunday for an active recovery, all good! This can easily be turned into a very sweaty recovery / accessory session by adding 2:00-3:00 of Light-Moderate Cardio to the start of each set.