Crusher CrossFit – Waconia – NC COMPETE
A. CONDITIONING
Metcon (4 Rounds for time)
4 SETS
50 Cal Bike
10 Ring Muscle-Ups
50 Cal Row
-3:00 Walking Rest b/t Sets-
*Goal is to improve time every set.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP X 8 MINUTES
8 Air Squats
8 Push-ups
8 Straight Leg Sit-ups
100m Run
Extended Warm-up
Warm-up (No Measure)
**OPTIONAL**
EMOM x 6 MINUTES
MIN 1 – 5-7 False Grip Tempo Ring Row (2121) or 3-5 False Grip Tempo Pull-up (2121)*
MIN 2 – 10/8 Cal Bike
*Focus should be on maintaining the False Grip the entire pull.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
20/15 Cal Bike
20 Sit-ups
Strict Gymnastics Pull*
*Athletes have the choice for the strict pull…
1-3 Strict Muscle-Ups
5-10 Strict Pull-Ups
7-15 Strict Ring Rows
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling Low Back & Hammies
5:00 Long Hold Stretching Low Back & Hammies
C. STRENGTH / GYMNASTICS
Power Snatch (10×3)
10 SETS*
3 Power Snatch
-Rest as Needed b/t sets-
*Start moderate and build to heavy.