CrossFit Coal – NC COMPETE
A. CONDITIONING
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 & Strength. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 Sets (5:00 CAP)
100m Run
10 Scap Pull Ups
5 Ring Rows*
5/5 Split Stance DB Arnold Presses (L/R)
*Option to swap for Strict Pull Ups/Vertical Ring Rows
COACH GOAL: Filter your athletes towards the “Pull” that would be the best option for the athlete where they are in their upper body pulling development.
Strength
Metcon (AMRAP – Reps)
3-5 SETS
Max Strict Pull-Ups*
*If using a band, goal is 7-10 challenging Strict Pull-Ups
-Rest as Needed b/t Sets-
(Score is Total Reps)
Workout
Metcon (Time)
2 ROUNDS FOR TIME
800m Run
into…
6 ROUNDS
6 Chest to Bar Pull-Ups*
6 SA DB Split Jerk (50/35)|(35/20)**
*Strict Optional
**Switch arms after each full round
(Score is Time)
KG DB: (22.5/15)|(15/10)
C. STRENGTH / GYMNASTICS
Clean and Jerk (1-Rep )
ON A 20:00 RUNNING CLOCK…
Clean & Jerk*
*Option for either Power or Squat Clean
(Score is Weight)
Power Clean (7-7-7)
Set 1 – Moderate
Set 2 – Moderate+
Set 3 – Go For It!
(Score is Weight)
GOAL: HEAVY | Let’s see what the past few weeks of skill transfer and more touches brings us! For part 2, use sets 1 & 2 to warm-up the grip and get a feel for the higher rep lifting. Grip will be a factor here. In terms of the lift, you can only ‘rest’ on the shoulders. The bar must keep a continuous momentum up and down the body at all other times. Do not ‘starfish’…I want you hit this lift and all lifts with a high degree of mechanical integrity. No at all costs lifts.