CrossFit 219 – NC COMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.1 at max effort. Do not double up workouts…hit one with everything you’ve got.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3-5 Minutes of Foam Rolling then…

AMRAP x 5 MINUTES

10 Glute Bridges (pause :01 at the top)

10 Barbell Elbow Punches (5/arm with empty barbell)

5 Strict Press (pause :01 at the top)*

5 Burpees Over Bar (can jump over Jump Rope if needed)

20 Single Unders (or 10 DU)

Strength

Push Press (10RM)

ON A 12:00 RUNNING CLOCK…

Establish 10RM Push Press*

*Max 2 attempts at 10RM

Workout

Metcon (3 Rounds for time)

EVERY 4:00 x 3 SETS

15 Burpee Over Bar

20 Push Press (115/75)|(75/55)

30 Box Jump (20 or less)

Optional Finisher

Metcon (Time)

FOR TIME*

Hit a 4th Set of the Workout!

*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set!

C. STRENGTH / GYMNASTICS

Metcon (4 Rounds for reps)

FOR QUALITY

2 SETS

1:00 Alt. DB Snatch (50/35)

-Rest 1:00 b/t Sets-

into…

2 SETS

1:00 DB OH Walking Lunge (50/35)*

-1:00 Rest b/t Sets-

*:30 on L-arm / :30 on R-arm.

**Goal for these skill sets is to flow through the DB movements and feel comfortable with your movement. Do not go for max reps. Visualize how you would approach these movements in an Open workout.