CrossFit Coal – NC COMPETE
A. CONDITIONING
Metcon (Distance)
FOR DISTANCE
45:00 Weighted Walk
Wear at least a 20# weight vest or weighted backpack. Every 5:00, including 0:00, complete 15 Up-Downs (do not remove the vest).
(Score is Distance)
GOAL: GRIND | Very different grind from yesterday. We have been incorporating walking / weighted walking for a few months now. We did this for a few reasons…1. Get the heck out of the gym now and then / reconnect with nature; 2.) Embrace the benefits of low & slow sub-max aerobic conditioning; and 3.) Develop a “no reason to stop” gear. This is a new test for us, the 15 Up-Downs every 5:00. Same rules apply to the walk…go for 45:00, don’t stop unless it’s for your Up-Downs, prioritize breathing through your nose.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 SETS (5:00 CAP)
10 Barbell Upright Rows
5 Back Rack Good Mornings
10 Alt. Behind the Neck Elbow Punches
5 Barbell Back Squat Jumps
Workout
Metcon (Time)
1. 5 ROUNDS FOR TIME
400m Run
12 Hang Power Cleans (155/105)|(115/75)
75 Double Unders
(Score is Time)
Immediately into…
Metcon (Weight)
2. ON A 7:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Hang Power Clean
(Score is Weight)
KG BB: (70/55)|(50/35)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
1. 3 ROUNDS FOR TIME
400m Run
40 Hang Power Cleans (155/105)|(115/75)
200 Double Unders
*Both Partners complete the 400m Run together. In the movement portion, P1 Works while P2 Rests. Alternate as needed.
(Score is Time)
KG BB: (70/55)|(50/35)
Immediately Into…
Metcon (Weight)
2. ON A 10:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Hang Power Clean*
*Both Partners Must Establish a Heavy Lift in the 10:00
(Score is Weight)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
3-5 SETS FOR QUALITY
10/10 Slow Plate Around the Worlds (Athlete Choice)
10 Wide Grip Strict Pull-Ups
20 Narrow Grip Tempo Push-Ups (1111)*
20 Feet Elevated Glute Bridge-Ups (:02 Pause at Top)**
*About 12″ b/t Hands
**Feet Elevated on About 6″ of Height
(No Measure)
GOAL: QUALITY | Wrapping up your week with a For Quality Body Building session. In this session we are playing around with different planes of movement and different grips than we normally see. Each one of the movements in this workout has a slight wrinkle that needs to be considered…take your time and make sure you approach this as a strength development workout NOT a metcon.