CrossFit Coal – NC COMPETE
A. CONDITIONING
Metcon (AMRAP – Reps)
EMOM x 10 MINUTES
5 Burpee Box Jumps then Max Wall Balls (20/14)|(24/20)
(Score is Lowest Reps)
KG WB: (9/6)
Goal: This is the second pacing workout of the week. This one will hit a little different. Wall Balls for volume will likely show up in the Open. You need to be able to do sets of 15-25+ back to back to back. Today, you should be looking for 15+ reps a minute.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
Min 1 – :25 Walking Lunge + :25 Hollow Rocks
Min 2 – 10 Scap Pull-Ups + 5 Kip Swings
*From here, gather athletes for teaching of the movements in the Extended Warm-Up.
Extended Warm-up
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – 5-8 Hips to Bar
MIN 2 – Practice Transition Over Bar
MIN 3 – Single or Double Unders
(No Measure)
Workout
Metcon (No Measure)
EMOM x 25 MINUTES
MIN 1 – 10-15 Toes to Bar
MIN 2 – 30 Slam Balls (30/20)|(20/10)
MIN 3 – 5-10 Bar Muscle-Ups
MIN 4 – 30 Alt. Slam Ball Reverse Lunges
Min 5 – Walking Rest
(No Measure)
KG SB: (15/10)|(10/5)
BMU Option 1:Jumping BMU
BMU Option 2: Strict Pull-Ups
C. STRENGTH / GYMNASTICS
Metcon (Weight)
3 SETS
2 Push Press + 2 Push Jerks + 2 Split Jerk*
*Start light and build to moderate-heavy
(Score is Weight)
Goal: This is as much practice as it is strength. We want you to get comformtable cycling the barbell. All of your positions should be clean and crisp. Think about how you land and correct. For those of us that struggle with the split position, hold the position for :03 then correct.