CrossFit Black Ridge – NC COMPETE
A. CONDITIONING
Metcon (5 Rounds for time)
5 SETS
25 Cal Bike @80-90%
-Rest 2:30 b/t Sets-
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Tempo Air Squats (5051)
:30 Squat Hold
:30 Pigeon Stretch (Left Leg)
:30 Pigeon Stretch (Right Leg)
Into…
3 SETS OF:
7 Back Squats (30X1)*
Strength
Back Squat (5×1 (20X1))
Back Squat @80-90% of 1RM*
-Rest at Least 2:00 b/t Sets-
*Week 6 of Squat Cycle. Very heavy but doable for this week’s effort. Next week will be our test week of single reps building to new 1RM.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 MINUTES
9 Back Squat (155/105)|(135/95)
21 Unbroken Double Unders*
*:30 of attempts or 1:00 Max on each DU station through the workout.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Slow Pedal on Bike
C. STRENGTH / GYMNASTICS
Power Clean (1×1)
ON A 10:00 RUNNING CLOCK…
Start with an empty barbell and build to Heavy 1-Rep Power Clean
Metcon (4 Rounds for reps)
4 SETS
Max Ring Muscle-Ups
25 Unbroken Wall Balls After Each Max Effort Set of MU
-Rest as Needed b/t Sets-
Score is Max MU for each Round.