Crusher CrossFit – Waconia – NC COMPETE
A. CONDITIONING
5k Run (Time)
Max Effort 5k Run
1. NOT FOR TIME
Run 5k
-Rest 5:00-
2. NOT FOR TIME
Row 5k
*Take both efforts at a moderate, sustainable pace. Get an idea of your pacing and feel for both efforts. We will see these come up as For Time efforts in the future.”
5k Row (Time)
Max Effort 5k Row
1. NOT FOR TIME
Run 5k
-Rest 5:00-
2. NOT FOR TIME
Row 5k
*Take both efforts at a moderate, sustainable pace. Get an idea of your pacing and feel for both efforts. We will see these come up as For Time efforts in the future.”
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 10 MINUTES
8/6 Cal Bike
8 Ring Rows → 8 Kipping Swings
8/8 SA DB Strict Presses → 8/8 SA DB Hang Power Snatches
25 Shoulder Taps in Push Up Plank → 25’/25’ SA OH Walk
Partner Strength
Bench Press (1×3)
I. ON A 12:00 RUNNING CLOCK…
Establish 3-Rep Bench Press for Each Athlete*
*Athletes can record individual 3-Rep. But “Score” for team is the combined total.
-Rest 5:00 before Part 2-
Partner Workout
Metcon (AMRAP – Reps)
IN TEAMS OF 3…
II. ON A 12:00 RUNNING CLOCK…
Max Rounds of Cindy + Max Cals on Bike*
1 Round of Cindy is…
5 Push-ups
10 Pull-ups
15 Air Squats
*Two athletes work at a time, while one rests. Rotate as needed. Score is the number of rounds completed in Cindy + number of Cals on the bike to the nearest set of 10. For example…30 Cals = 3, 70 Cals = 7, 110 Cals = 11. No credit for partially completed sets of 10 or partial rounds of Cindy. For example…29 Cals = 2, 71 Cals = 7, 115 Cals = 11.
Part II comes after 5:00 Rest!
C. STRENGTH / GYMNASTICS
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
“Play” Workout
Grab a few friends and put together a 15:00 triplet workout that is just for fun. Take some of the pressure off from the tough NC60 workout and just get after with a good sweat. Do not include anything too heavy or too crazy. Keep it simple and choose 3 movements from the list below. This is intentionally low stress…do not take this one too seriously. Have some fun.
Movements to Choose From Include…
250m Run, Bike, Row or Ski
12 Box Jump Over (24/20)
12 DBL DB Ground to OH (50/35)
12 Hang Power Clean (135/95)
12 Hang Power Snatch (115/75)
8 Bar Muscle-Up
8 Burpee Chest 2 Bar
8 Strict HSPU