CrossFit Black Ridge – NC COMPETE
A. CONDITIONING
Metcon (Time)
FOR TIME
30 Up-Down Box Jump Overs (24/20)
30 Hand Release Push-ups
20 C2B Pull-ups
20 Slam Balls (30/20)
10 DB Manmakers (40/30)
10 Bar Muscle-Ups
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
500m Row into…
3 ROUNDS FOR QUALITY (really feeling the positions)
10 Barbell Deadlifts (pause at mid-thigh)
7 Hang Muscle Cleans (open rack further each rep)
5 Front Squats (hold bottom and bounce out of hole slow)
3 Strict Presses (press up hard and push body through bar)
Extended Warm-up
Squat Clean Thruster (1×1)
ON A 10:00 RUNNING CLOCK…
Build to “Heavier” Single Squat Clean and Jerk*
*Immediately before workout, build up quickly to 15-25% heavier than workout weight
“CALIFORNIA LOVE” (Time)
FOR TIME
30 Squat Clean & Jerk* (155/105)|(115/75)
*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling
*Focus on quads and hips
C. STRENGTH / GYMNASTICS
Metcon (Time)
FOR TIME
15-12-9
Deadlift (275/185)
Bar Facing Burpee
Metcon (No Measure)
3 SETS FOR QUALITY
60′ HS WALK
60′ Single DB OH Walking Lunge*
Accumulate 1:00 in L-Sit Hold
*30′ R-arm / 30′ L-arm
Choose a weight on the DB that you can go UB on the Lunge but challenges you each set.