Wednesday
Phoenix Athletics – Compete
A. CONDITIONING
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
GOAL: EFFORT | Honestly this is right on the borderline of Effort & Sprint. For the fittest, this is pretty much all out. Can you run at 90% and sprint the light / low volume compliment movements. For those who struggle with running or will need to break up the movements, pacing the run to 75-80% is the better route. Nowadays however, this workout generally comes down to how fast can you run…because you know most competitors are going UB on the KB and PU.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
10/8 CAL Row
7/7 SA DB Sumo Deadlift
7/7 SA DB Swing
7/7 SA DB Arnold Press
10 Alt. V-Ups
Coaches Note — After completion of the Warm-Up, DB can go away and athletes can grab a Barbell.
Strength
Deadlift (1×3 @ 90%)
1×3 @ 70%*
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 6 of 9
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
25/20 Cal Row
25 Burpee to Plate**
25 DBL DB Snatch (50/35)|(35/20)
25 Burpee to Plate
25/20 Cal Row
(Score is Time)
KG DB: (22.5/15)|(15/10)
*This workout is part of our NCCOMPETE “mini-comp” for July. This is the FINAL workout, 3 of 3, that athletes can perform with a “competition mindset”. Check out @nc.fit on Instagram to compare your scores.
**Burpee to Plate should be performed to a standard 45/25 rubber bumper plate (not a comp plate).
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Banded Hamstring Stretch (R)
2:00 Banded Hamstring Stretch (L)
2:00 Foam Roll Hamstring
(No Measure)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. Perform after your GPP and Strength. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.
(No Measure)
