Workout of the Day

Monday

CrossFit Grays Harbor – NC COMPETE

View Public Whiteboard

A. CONDITIONING

Metcon (Time)

3 ROUNDS FOR TIME*

40/30 Cal Row

50′ HS Walk

*Moderate Effort — should be matching times on each row each round.

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

4 SETS

6 Up-Downs

6 Single DB Front Squat

6 Ring Rows*

*Rounds 3 and 4 athletes can perform 3-5 Strict Pull-Ups

Strength

Back Squat (1×2 / 1×2 / 1×2)

BACK SQUAT

1×2 @ 80% (Moderate) of 2RM

1×2 @ 85-90% (Mod-Heavy)

1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

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

15 Chest to Bar Pull-Ups

10 DB Up-Down

(Score is Time)

C. STRENGTH / GYMNASTICS

Bent Over Row (5×5)

5×5

Bent Over Row*

*Moderate to Moderate-Heavy for all 5 Sets. Control the barbell to the body…no extra torso or hip movement. Keep these strict!

*After each set perform a 1:00 Superman Hold.

(Score is Weight)

Monday

CrossFit Grays Harbor – NC45

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

25 Single Unders

8 Wall Ball Deadlifts

8 Wall Ball Strict Press

8 Wall Ball Front Squats

Strength

Front Squat (3×5)

ON A 15:00 RUNNING CLOCK…

3×5

Front Squat*

*Heavy for all Sets.

(Score is Weight)

Workout

Metcon (Time)

12 ROUNDS FOR TIME

10 Wall Balls (20/14)|(14/10)

20 Double Unders

(Score is Time)

Monday

CrossFit Grays Harbor – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

4 SETS

6 Up-Downs

6 Single DB Front Squat

6 Ring Rows*

*Rounds 3 and 4 athletes can perform 3-5 Strict Pull-Ups

Strength

Back Squat (1×2 / 1×2 / 1×2)

BACK SQUAT

1×2 @ 80% (Moderate) of 2RM

1×2 @ 85-90% (Mod-Heavy)

1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

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

15 Chest to Bar Pull-Ups

10 DB Up-Down

(Score is Time)

Sunday

CrossFit Grays Harbor – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

100m Jog

20 Jumping Jacks

20 Mountain Climbers

10 Squat Jumps

10 Box Step-Ups

Strength

Metcon (Weight)

3 SETS FOR QUALITY

8/8 Bulgarian Split Squats*

10 Decline Tempo Push-Ups (31X1)**

*Keep Loading Moderate

**Feet on (1) or (2) 45# Plates

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

3 SETS FOR REPS

1:00 – Max Back Rack Lunges (95/65)|(65/45)

1:00 – Max “Perfect” Push-Ups*

1:00 – Max Box Jumps (30/24)|(24/20)

1:00 – 150m Sprint

-Rest 1:00 b/t Sets-

*1111 Tempo on Push-Ups

(Score is Reps)

Sunday

CrossFit Grays Harbor – NC45

View Public Whiteboard

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :25 Lateral Skaters + :25 Shuttle Runs

MIN 2 – 5 Glute Bridge-Ups* + Glute Bridge Hold in the remainder of the minute

MIN 3 – :25 DB Burpees + :25 DB Push Press

Strength

Metcon (Weight)

3 SETS FOR QUALITY

12 Single KB Bottom Up Curls

15 DBL KB Glute Bridge Floor Press

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 – DB Hang Power Cleans (35/20)|(20/15)

1:00 – 10m Shuttle Run

1:00 – DB Devils Press

1:00 – Wall Sit Hold

(Score is Reps)

Saturday

CrossFit Grays Harbor – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES*

400m Run

10 Inchworms w/ Push-Up

10 Alt. V-Ups

10 Up-Downs

10 Scap Pull-Ups

Easy, For Quality Pace!

Workout

Metcon (Time)

FOR TIME*

10 Jerks (155/105)|(115/75)

30 Burpees

20 Jerks

40 Toes to Bar

30 Jerks

50 Up-Down Over Bar

*Option for Push or Split Jerk.

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

20 Jerks (155/105)|(115/75)

60 Burpees

40 Jerks

80 Toes to Bar

60 Jerks

100 Up-Down Over Bar

*P1 works while P2 rests, split up the reps as needed. Option for Push or Split Jerk.

(Score is Time)

Saturday

CrossFit Grays Harbor – NC COMPETE

View Public Whiteboard

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 Alt. DB Snatch (50/35)

5 Single DB OH Lunge (L)

5 Single DB OH Lunge (R)

10′ HS Walk*

*Each 5′ interval is 1 rep

(Score is Rounds + Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES*

400m Run

10 Inchworms w/ Push-Up

10 Alt. V-Ups

10 Up-Downs

10 Scap Pull-Ups

Easy, For Quality Pace!

Workout

Metcon (Time)

FOR TIME*

10 Jerks (155/105)|(115/75)

30 Burpees

20 Jerks

40 Toes to Bar

30 Jerks

50 Up-Down Over Bar

*Option for Push or Split Jerk.

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

20 Jerks (155/105)|(115/75)

60 Burpees

40 Jerks

80 Toes to Bar

60 Jerks

100 Up-Down Over Bar

*P1 works while P2 rests, split up the reps as needed. Option for Push or Split Jerk.

(Score is Time)

C. STRENGTH / GYMNASTICS

Back Squat (8-6-4-2-4-6-8)

8-6-4-2-4-6-8*

Back Squat

*Wave loading. Second half of the wave should be heavier than the first. Set of 2 should be the heaviest of all the sets.

(Score is Weight)

Saturday

CrossFit Grays Harbor – NC45

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Tuck Hold

5 KB Sumo Deadlifts

5 KB High Pulls

5 Up-Downs

5 Kip Swings*

*In the 2nd round, progress to Knees to Chest or Toes to Bar/Something.

Into … (optional)

1 ROUND (of the Post-Workout Strength)

:30 Hollow Hold

:30 DB/KB Turkish Sit-Ups (R)

:30 DB/KB Tirkish Sit-Ups (L)

1:00 Quad Heel Taps

Post-Workout Strength

Metcon (Weight)

3 SETS

:30 Hollow Body Hold

:30 SA DB Turkish Sit-Up (R)

:30 SA DB Turkish Sit-Up (L)

1:00 Quad Heel Taps

-Rest 1:30 b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

3, 6 , 9, and so on…

Sumo Deadlift High Pull (75/55)|(55/45)

Toes to Bar

Up-Downs

(Score is Rounds + Reps)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES*

20 Sumo Deadlift High Pull (75/55)|(55/45)

30 Toes to Bar

40 Up-Downs

*P1 Works While P2 Rests. Alternate as needed.

(Score is Rounds + Reps)

Friday

CrossFit Grays Harbor – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

100m Run

20 Single Unders*

5 Clean Grip Deadlifts

5 Hang High-Pulls

5 Hang Power Cleans

10 Elbow Punches

Workout

“BOGO” (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

400m Run

10 Hang Power Cleans (135/95)|(95/65)

50 Double Unders

200m Run

5 Hang Power Cleans

25 Double Unders

(Score is Rounds + Reps)

Optional Finisher

Metcon (Time)

FOR TIME

21-15-9-15-21

Barbell Curls (45/35)

Barbell Wide-Grip Bent Over Row

(Score is Time)

WORKOUT OF THE DAY