27
Oct
Wednesday
Phoenix Athletics – Compete
A. CONDITIONING
CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Bootstrappers
10 Alt Groiners
10 Empty BB Kang Squats
Into…
3 ROUNDS
25ft Karaoke R
25ft Karaoke L
25ft Side Shuffle R
25ft Side Shuffle L
10 Jumping Squats
10 Wall Ball Push Press to Target
Strength
Front Squat (1×5)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Front Squat
(Score is Weight)
Workout
“AWW C’MON KAREN!” (Time)
FOR TIME
150 Wall Balls (20/14)|(14/10)*
*Every minute including 0:00, perform 50’ Shuttle Run. 25’ out, 25’ back.
(Score is Time)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Light Row or Bike
4:00 Foam Roll Quads
2:00 Saddle Stretch
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (AMRAP – Rounds and Reps)
AMRAP x 30 MINUTES*
1200/1000m Row
25 Pull-Ups
50 Box Jumps (24/20)
25 Pull-Ups
*Every 3:00, including 3,2,1 go…perform 2 Power Cleans (225/155)
(Score is Rounds + Reps)