CrossFit Black Ridge – NC COMPETE
A. CONDITIONING
Metcon (No Measure)
4 SETS FOR QUALITY
15 Cal Bike
15 Ring Rows
15 GHD Sit-ups
15 Cal Row
15 Tall Step-Ups (30/20)
-1:30 Walking Rest b/t Rounds-
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
7 MIN PARTNER AMRAP
PARTNER 2 Complete…
1 ROUND OF…
20 MB Russian Twists
10 Box Step Ups
10 MB FS Squats
10 MB G2OH
PARTNER 2 Hold any Static Position…
Plank, Hollow/Tuck Hold, Squat Hold, Active Bar Hang Hold, Chin Over Bar/Ring Row Hold…Partner 2 can switch as needed while Partner 1 works.
Workout
Metcon (Time)
2 ROUNDS FOR TIME
800m Med Ball Run (20/14)|(14/10)*
50/40 Cal Row
25 Box Jumps (30/24)
-30:00 Time Cap-
*MB is recommended but weighted run with other objects DB, KB, Sandbag, etc. can work!
Finisher
Warm-up (No Measure)
ON A 3:00 RUNNING CLOCK…
Accumulate Max Plank
-Rest as Needed-
ON A 3:00 RUNNING CLOCK…
Accumulate Max Wall Sit
C. STRENGTH / GYMNASTICS
Snatch Bear Complex (10×3)
10 SETS FOR LOAD
3 “Snatch” Bear Complex*
*1 “Snatch” Bear Complex is…
1 Power Snatch
1 OHS
1 Behind Neck Push Press
1 Hang Power Snatch
1 OHS
**Sets of 3 should be performed unbroken. Start light and build.