CrossFit Coal – NC COMPETE
A. CONDITIONING
Metcon (1 Rounds for time)
5 SETS
30/24 Cal Bike
-Rest 3:00 b/t Sets-
(Score is Slowest Set)
GOAL: Interval repeats. Can you be sub 2:00 on all 5 sets? Can you be sub 1:45? How about 1:30? Now, that’s really cooking. Goal for today is shoot for a pace you can sustain with 3:00 Rest b/t efforts. Keep all sets within :10 of one another…no rocket rides for round 1 then cruise. Tough, but repeatable for all 5.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Box Step-Ups
10 Plate Deadlifts
10 Plate Presses
10 Slow Deadbugs
Into…
2 ROUNDS
6 Box Jumps
8 Plate G2OH
:30 Hollow Body Flutter Kicks
Strength
Deadlift (1-Rep Heavy )
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Deadlift
Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 15:00 RUNNING CLOCK…
5 SETS
3 TNG Deadlifts (@80% of Heavy 1-Rep Deadlift)
6 Box Jumps (30/24)
-Rest 0:30 b/t Sets-
Then…
AMRAP in Time Remaining of…
15 Plate Ground to Overhead (45/25)|(25/10)
15 Plate Hollow Body Flutter Kicks*
*L + R = 1 Rep
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Alt. Knee Drop Rotations
1:00 Elbow to Instep (R)
1:00 Elbow to Instep (L)
1:00 Downward Dog to Cobra
(No Measure)
C. STRENGTH / GYMNASTICS
Front Squat (3-3-3)
*Set 1 @ 70%
Set 2 @ 80%
Set 3 @ 90%
(Score is Weight)
GOAL: Week 3 of 6 for Wendler Cycle. We are working these percentages off of 90% (Training Max) of your Week 1 number. Try to do before your GPP portion.