CrossFit Coal – NC COMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

100 Wall Balls (20/14)*

*Every time you break perform 5 Burpees at the end of the workout.

**Time does not stop until all your Burpees are completed. If you go unbroken, time stops at 100th Wall Ball. If you break 2x, time stops after you complete your 100th Wall Ball and 10 Burpees.

(Score is Time)
GOAL: No more than 3 breaks. That’s the only goal. Can you finish this is 3 or less breaks. Get right between the ears. Get it done.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Mountain Climbers

10 Slam Ball Deadlifts

10 Slam Ball Strict Press

5/5 Hand Over Hand Ring Rows*

Into…

2 ROUNDS

8 Up-Downs

8 Slam Ball G2OH**

6 Lunge + Lunge + Squat

Into…

2 ROUNDS

5 Burpees

5 Slam Balls

:20 Wall Sit

*Place one hand on top of the other with the ring vertical. Complete 5 reps with one hand on top and then switch.

**Similar to a Plate G2OH. Focus on keeping the Slam Ball close on the way up.

Workout

Metcon (AMRAP – Reps)

ON A 5:00 RUNNING CLOCK…

40/30 Cal Bike

:30 Wall Sit

Max Rope Climbs In Time Remaining

(Score is Reps)

-Rest 2:00-

ON A 5:00 RUNNING CLOCK…

40/30 Cal Bike

:30 Wall Sit

Max Slam Balls (30/20)|(20/10) In Time Remaining

(Score is Reps)

-Rest 2:00-

ON A 5:00 RUNNING CLOCK…

40/30 Cal Bike

:30 Wall Sit

Max Burpees In Time Remaining

*Each :30 Wall Sit Must be performed Unbroken

(Score is Reps)

KG SB: (15/10)|(10/5)

()

C. STRENGTH / GYMNASTICS

Clean Pull (3×3)

Clean Pull @ 75% of 1-Rep C&J

-Rest as Needed b/t Sets-

(Score is Weight)

Snatch Pull (3×3)

Snatch Pull @ 75% of 1-Rep Snatch

-Rest as Needed b/t Sets-

(Score is Weight)

Overhead Squat (5×3)

Tempo Overhead Squat (22X1)

*Perform at 75% of 1-Rep Snatch

GOAL: For the pulls…we want clean, crisp, full extension through the middle. We are not looking to overload…we are looking for INTENTIONAL SPEED and EXTENSION. In the tempo OHS, we want positional awareness over speed. Your OHS should be a non-stop drive into the bar and sitting / holding the position in the pocket before standing fast but under control.