Wednesday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (Time)
“OPEN 14.5”
FOR TIME
21-18-15-12-9-6-3
Thrusters (95/65)
Bar Facing Burpees
(For Time)
GOAL: EFFORT | One of the nastiest Open workouts ever. The best in the world really have to GO from the start in this workout. For all of the mortals out there, there is some subtle pacing in the sets of 21/18 but just slightly off your max pace. Once you get to the set of 15, you need to MOVE. A good goal is trying to do the Thrusters unbroken or with 1 break in the 18 / 15. The burpees should be smooth through the set of 15 then punch the gas.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 SETS (7:00 HARD CAP)
200m Run
7 Up-Downs
7 Barbell Deadlifts
7 Jumping Kip Swings
7 Banded Pull Aparts
Skill
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
2 SETS FOR QUALITY
5 Perfect Kipping Chest to Bar Pull-Ups
10 Shoulders Only Butterfly Kip
5 Butterfly Pull-Ups
*Rest as needed b/t movements.
(No Measure)
Workout
RIPCORD (Time)
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Lats + Glutes
(No Measure)
C. STRENGTH / GYMNASTICS
Power Clean (3-3-3-3-3)
Set 1 – Moderate+
Set 2 – Moderate-Heavy
Sets 3-5 – Build to Heavy
(Score is Weight)
GOAL: HEAVY | Threes! Athletes can choose to perform as TNG or very fast triples with a drop of the bar off of the shoulder. If you choose the “”3 singles”” you must be right back on the bar.
