CrossFit Coal – NC COMPETE
A. CONDITIONING
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Walk, Hike, Run at a brisk pace while nasal breathing only. Do not do this session for distance or for intensity. This is all about focusing on your breathing and controlling it while you work at brisk pace.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK (w/ a light-moderate KB)
2 SETS
:30 Bootstrappers
:30 Groiners
2 SETS
:30 Mountain Climbers
:30 Push-Ups to Pike
2 SETS
:30 Hollow Body
:30 Air Squats
2 SETS
:30 Pike Hold
:30 Russian KB Swings
2 SETS
:30 KB Upright Rows
:30 Slow Goblet Squats
Extended Warm-up
Metcon (No Measure)
EMOM x 10 MINUTES
Min 1 – :40 HS Walk or HS Hold Play / Practice
Min 2 – :40 Hollow Rock or Hollow Hang
(No Measure)
Workout
“KETTLEBELL ROCK” (Time)
4 ROUNDS FOR TIME
12 Handstand Push-Ups
18 Pull-Ups
24 KB Goblet Squats (53/35)|(35/26)
(Score is Time)
C. STRENGTH / GYMNASTICS
Metcon (AMRAP – Reps)
ON A 32:00 RUNNING CLOCK…
10:00 to Establish Heavy 1-Rep Squat Clean
-Rest 2:00-
ON THE REMAINING 20:00 CLOCK…
800m Run
15 Clean & Jerks (135/95)
400m Run
15 Clean & Jerks (185/135)
200m Run
Max Clean & Jerks (225/155) in Time Remaining…
(Score is Reps)