CrossFit Coal – NC COMPETE
A. CONDITIONING
Metcon (1 Rounds for time)
5 SETS
5 Up-Downs
200m Run
5 Up-Downs
10 Unbroken C2B Pull-Ups
-Rest 3:00 b/t Sets-
(Score is Slowest Time)
GOAL: SPRINT, REST, REPEAT. All 5 Sets should be done at max intensity and then repeated for consistent efforts. Can you get 2:00-2:30 every set? If you find yourself 3:00 or more in the first few sets, reduce the length of the run or the number of pull-ups to get sub 3:00. We want short, fast, repeated efforts.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Single Unders
MOVT 2 – Reverse Lunges
Into…
2 SETS (:20 ON/ :10 OFF)
MOVT 1 – Side to Side Single Unders
MOVT 2 – Forward Lunges
Into…
2 SETS (:20 ON/ :10 OFF)
MOVT 1 – Backwards Single Unders
MOVT 2 – Air Squats
*1 Set= both movements.
Skill
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – :40 Double Under or Triple Under Practice
MIN 2 – :40 Pistol Squat Practice
(No Measure)
Workout
Metcon (Time)
FOR TIME*
84-60-36
Double Unders
42-30-18
Single DB Box Step-Ups (50/35)|(35/20)/(24/20)**
21-15-9
Burpees
*Complete 84-42-21 and so on…
**Hold DB Any Way Above Waist
(Score is Time)
KG DB: (22.5/15)|(15/9)
()
C. STRENGTH / GYMNASTICS
Split Jerk (3×3)
@ 80% 1-Rep C&J
(Score is Weight)
GOAL: Bar stays on the body for all 3 reps. Rest as needed between sets. Speed under the bar and build confidence in your reset.
Split Jerk (3×1)
@ 90% 1-Rep C&J
(Score is Weight)
GOAL: Single, fast efforts. Should be able to hit all three reps with a high degree of confidence. If not feeling good about the rerack to the shoulder or if you’re not working on blocks…drop the weight then get assistance on bringing it back into the rack.
Split Jerk (3×1)
@ 100% 1-Rep C&J
(Score is Weight)
GOAL: Depending on how Set 1 goes…option to bump Set 2 up to 105% and Set 3 up to 110%. Time to go heavy.
Front Squat (3×3)
*Perform at 90% of 1-Rep C&J
(Score is Weight)
GOAL: No tempo this week. Focus on fast stand after getting below parallel. Try to minimize any bounce out of the hole. Use these reps to develop a strong base.