CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Bootstrappers

10 Alt. Groiners

10 Narrow Stance Squats

10 Wide Stance Squats

5/5 SA Ring Rows

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 5/5 Goblet Cossack Squats (Athlete Choice, Light-Moderate)

MIN 2 – 3 Rope Pull-Ups + 3 Strict Knees to Elbow

(No Measure)

Workout

Metcon (Time)

FOR TIME

40 DB Front Squats (50/35)|(35/20)

4 Rope Climbs*

40 Alt. DB Step-Ups (24/20)

4 Rope Climbs

40 Alt. Pistol Squats or Narrow Stance Squats

4 Rope Climbs

*Option for 12 Strict Narrow Grip Chin-Ups or Narrow Single Ring Rows

(Score is Time)

KG DB: (22.5/15)|(15/9)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES

40 DB Front Squats (50/35)|(35/20)

4 Rope Climbs*

40 Alt. DB Step-Ups (24/20)

4 Rope Climbs

40 Alt. Pistol Squats or Narrow Stance Squats

4 Rope Climbs

*Option for 12 Strict Narrow Grip Chin-Ups or Narrow Single Ring Rows

** P1 works while P2 rests. Switch every 10 FS/Step-Ups/Pistols and Alternate on the Rope Climbs.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

Open Prep

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

WORKOUT OF THE DAY