Monday
Phoenix Athletics – Compete
A. CONDITIONING
Warm-up (No Measure)
*Athlete option to perform this workout on Mon or Tues of this week. If you opt for Tuesday, hit the GOAT work today!
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
30 Single Unders
30 Mountain Climbers
10 Sumo Good Mornings
Following the warm-up, review the Double Unders and Sumo Deadlifts
Extended Warm-up
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 5 Tempo Sumo Deadlifts (30X1 — Building to Moderate-Heavy)
MIN 2 – :45 Double or Triple Under Practice
MIN 3 – Rest
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EMOM x 16 MINUTES
MIN 1 – 5 Sumo Deadlifts (275/185)|(185/135) + 50 Double Unders
MIN 2 – :45 Max Sit-Ups
MIN 3 – 15 Up-Downs + 5 Sumo Deadlifts
MIN 4 – :45 Hollow Hold
(Score is Reps)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
*Testing week for our Wendler push through BS & PP! Take your time and build up toward your heavy 1-Rep effort!
Back Squat (1×1)
BACK SQUAT
Build to 1RM
(Score is Weight)
Shoulder Press (1×1)
STRICT PRESS
Build to 1RM
(Score is Weight)