CrossFit Coal – NC COMPETE
A. CONDITIONING
Metcon (Time)
“OPEN 18.2”
1-2-3-4-5-6-7-8-9-10
DB Front Squats (50/35)
Bar Facing Burpee*
*Bar must build up to 135/95 and two-foot take-off and landing required.
(Score is Time)
GOAL: SPRINT | Burn. It. Down. Remember this one? Remember the debate — should you ‘game’ this part before the clean portion? Well we aren’t doing the clean portion today but the debate was settled in the 2018 Open…you had to go as hard as possible. Today’s request is the same…go as hard as possible.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
LINE DRILLS (20-25’ for each drill, light jog back to starting position)
Walking Knee Hug
Walking Quad Stretch
Butt Kickers
High Knees
Power Skip
Immediately Into…
3 SETS
20 Band Pull-Aparts
20 Band Upright Rows
20 Band Rows (Band wrapped around an upright)
Workout
Metcon (Time)
FOR TIME
1 Mile Run
Immediately Into…
50 Strict Pull-Ups
75 Hand Release Push-Ups
100 Plate Step-Ups (45/35)|(35/15)|(24/20)
Immediately Into…
1 Mile Run
*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Runs must be completed at start and finish. Hold the plate any way above the waist.
**Weight Vest Optional.
(Score is Time)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
1 Mile Partner Plate Run
Immediately Into…
100 Strict Pull-Ups
150 Hand Release Push-Ups
200 Plate Step-Ups (45/35)|(35/15)|(24/20)
Immediately Into…
1 Mile Partner Plate Run
*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.
*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 10 Burpees before resuming. During Step-Ups, plate is being held by the working Partner.
**Weight Vest Optional.
(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 before or after your GPP & Conditioning. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.
(No Measure)