CrossFit Coal – NC COMPETE
A. CONDITIONING
Metcon (No Measure)
4 ROUNDS FOR QUALITY*
30 HR Push-Ups
20 DB Box Step-Ups (50/35)|(24/20)
10 Ring Muscle-Ups**
2:00 Row for Meters
*Goal for this workout is to keep a steady, slow pace throughout. Think of this an exercise in control. Can you show restraint and move crisply even when you start to breath heavier.
**Intentionally break-up the MU into 2-3 sets every round. No failed reps.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 Bike (MOD)
Immediately into…
AMRAP x 4 MINUTES
5 Barbell Good Mornings
5 Slow RDLs
10 Elbow Punches
10 Back Rack Jumping Squats
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK
3-2-2-1-1
Clean Complex*
*1 Rep = 1 Power Clean + Hang Power Clean. All sets should be done unbroken. Load builds each set.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
3-6-9-12…etc
Hang Power Clean*
12/10 Cal Bike**
*Barbell weight decreases thru the workout…
3-6-9 @ (185/135)|(135/95)
12-15-18 @ (155/105)|(115/75)
21 and beyond @ (135/95)|(95/65)
**Bike stays at 12/10 every round
(Score is Rounds + Reps)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 20 MINUTES
7 Hang Power Clean (155/105)|(115/75)
15/12 Cal Bike
:30 Plank Hold
*Gauntlet style, Partner 1 performs the HPC, Partner 2 follows immediately after…following the first partner the whole time. Partners never work on the same station at same time or pass each other.
1 Round = When both partners finish the round.
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Overhead Squat (5-5-5-5-5)
5-5-5-5-5
Overhead Squat
*Start moderate-heavy and build to heavy. No missed reps. Work out of a rack. No sloppy mechanics.
(Score is Weight)