Friday
Phoenix Athletics – Compete
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning – Just have fun training with class or friends today!
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
200m Run
Into…
2 SETS BARBELL WARM-UP (3-5 reps of each)
Clean Grip RDL
Hang Hi-Pull
Hang Muscle Clean
Hang Power Clean
Strict Press
Push Press
Push Jerk
Into…
200m Row
“9/11” (Time)
FOR TIME
2001m Run*
11 Box Jumps (30/24)|(24/20)
11 Thrusters (155/105)|(115/75)
11 Chest-to-Bar Pull-Ups
11 Power Cleans
11 Handstand Push-Ups
11 Hang Power Clean
11 Toes to Bar
11 Deadlifts
11 Push Jerks
2001m Row
*Original workout format attributed to CF BelAir.
**Athletes may start with either the run or the row and finish the workout with the other.
(Score is Time)
C. STRENGTH / GYMNASTICS
Push Press (1RM)
ON A 15:00 RUNNING CLOCK…
Establish 1RM Push Press*
*Max 3 missed reps. If you reach 3 missed efforts, you score is your last successful weight.
(Score is Weight)
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…5:00 specifically on upper body and 5:00 specifically on the lower body.
(No Measure)
