CrossFit Dash Northeast, CrossFit Dash Northwest – NC COMPETE

A. CONDITIONING

Metcon (No Measure)

E2MOM x 20 MINUTES

MIN 1 & 2 — Row 500m

MIN 3 & 4 — 10 TTB + 10 Box Jump Over (24/20) + 10 TTB*

*The work in Min 3 & 4 must be completed in order..10-10-10.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS – Each round the movements ‘graduates’ to a more complex version (10:00 CAP)

10 Cal Row (Stays the same)

10 Squats → Front Squats (PVC) → Overhead Squats (PVC)

10 Push-ups → Ring Support Push-ups → Dip Negatives

10 Scap Pull-ups → Chin-ups → Pull-ups

10 Sit-ups → Leg Lifts → Hanging Knee Raises

Workout

Metcon (Time)

3 ROUNDS FOR TIME

800m Run

30 Front Rack Reverse Lunges (95/65)|(65/45)

30 HSPU (descending reps)*

*HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round.

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 Slow Bike

3:00 Slow Walk

*Focus on calm nasal breathing.

C. STRENGTH / GYMNASTICS

Metcon (Weight)

10 SETS

1 Power Snatch

1 Over Head Squat

1 Hang Squat Snatch

*Start moderate and build to heavy set of complex. Use same weight or heavier for each set than your 3 Power Snatch on 9/2.