CrossFit Shelby – Competition

A. CONDITIONING

Metcon (Calories)

20 SETS

:30 Max Cal Bike

-1:30 Rest b/t Sets-

(Score is Cals)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

4 ROUNDS

:15 Jumping Jacks

:15 Bootstrappers

:15 Groiners

:15 Air Squats

Into…

2-3 ROUNDS

100m Run

5 BB Deadlift

10 Elbow Punches

5 Muscle Clean

Following the warm-up go into your Clean progression. After the Clean athletes should be very ready for Front Squats.

Strength

Front Squat (5-5-5-5-5-5-5)

5-5-5-5-5-5-5

Front Squat*

*Start Light and Build to Heavy Set of 5

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

E2MOM x 12 MINUTES

200m Run

Max Squat Cleans (185/135)|(135/95)

(Score is Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling on Quads and Inner Thighs

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Time)

FOR TIME

10-9-8…1

Unbroken Bench Press (Bodyweight)

Unbroken C2B Pull-Up

(Score is Time)