Orange Coast CrossFit – Competitor Program

A: Clean Grip Deadlift + Clean High Pull + Power Clean + Front Squat (1-1-1-1-1-1-1-1)

All sets will be at 80% of 1rm Squat Clean

A1: Warm-up (No Measure)

3 Sets:

15 Cal Ski

12 Banded Scap Abduction/Aduction + Row

Accumulate :15 sec Free HS hold

10 Single Leg RDL [ea side]

(choose a lighter weight, focus on good movement)

*Rest 1 Min

B: Metcon (Time)

For Time:


Front Rack Lunges (185/125)


GHD Sit Up

C: 500m Row (Time)

Max Effort 500m Row