CrossFit Coal – NC COMPETE
A. CONDITIONING
Metcon (Distance)
FOR DISTANCE
Walk or Hike for at Least 45 Minutes. Keep a Brisk and Intentional Pace. Nasal Breathing Only. Weighted Vest Optional but Not Required. Outdoors Preferred.
(Score is Distance)
GOAL: Sub-Max aerobic conditioning. Heart rate should never reach peak. Train yourself to not gasp for air. Keep your head up, breath intentionally through your nose, and keep taking the next step. Try not to stop the entire 45mins. Perform as the final piece of training of the day or perform on Sunday as Active Recovery.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 SETS ON 3:00 CLOCK (9:00 total working time)…
50’ Shuttle Run
16 Walking Lunges
50’ Shuttle Run
16 Plank Shoulder Taps (every tap is 1)
Max Meter Row in Remaining Time…
-Rest :30 b/t Sets-
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
250/200m Row
100′ Shuttle Run (25′ Increments)
10 Hand Release Push-Ups
10 DB Suitcase Forward Lunges (50/35)|(35/20)
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/10)
Finisher
Metcon (No Measure)
“TABATA”
8 SETS (:20 ON/:10 OFF)
MOVT 1 – Alt. Sit-Thrus
MOVT 2 – Superman Hold
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (Time)
FOR TIME
40 Wall Balls (30/24)
40 Toes to Bar
40 Hang Power Snatch (135/95)
20 Wall Balls
20 Toes to Bar
20 Hang Power Snatch
(Score is Time)
GOAL: Double-Dipping on the Metcons today! You can get after this one with us today here or if you’d like to do M80 tomorrow, go for it. This is a little bit of a different feel…this workout will turn into more of a slugfest on the barbell. If you’re great sub 135 but struggle at or above 135 for quick reps, you should do this workout today. Your goal should be to stay close to the barbell and do fast singles for all 60 reps. Get some.