CrossFit Coal – NC COMPETE
A. CONDITIONING
Metcon (Time)
FOR TIME
400m Run
-Rest Equal Time-
200m Run
-Rest Equal Time-
100m Run
-Rest Equal Time*-
100m Vested Run
-Rest Equal Time-
200m Vester Run
-Rest Equal Time-
400m Vested Run
*Add 20# Vest during this rest period
(Score is Time)
Goal: Get uncomfortable. Don’t hold back on any runs. Push the pace and see what happens. Pretend each run is the only part of the entire workout. Embrace the suck.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
FOR QUALITY (5:00 Cap)
10 Scap Push-Ups
10 Push-Up to Pike
:30 Pike Hold
10 Up-Downs (EZ)
:30 Plank Hold
10 Alt. Push-Up to Star Plank*
*Perform a Push-Up and rotate into a Star Plank before returning to the next rep.
Strength
Metcon (Weight)
3 SETS FOR QUALITY
6/6 DB Windmills (Athlete Choice)
:30/:30 Single Arm DB OH Walk
-Rest as needed b/t Sets-
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES*
12 Push Press (115/75)|(75/55)
12 Sit-Ups
-Rest 2:00-
AMRAP x 7 MINUTES*
12 Push Press
12 Sit-Ups
*3 Up-Downs at the Start of Each Minute…Including 3,2,1 go.
(Score is Rounds + Reps)
KG BB: (50/35)|(35/25)
C. STRENGTH / GYMNASTICS
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.
(No Measure)