Workout of the Day

Thursday

CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Alt Groiners

10 Bootstrappers

10 Scap Pull-Ups

10 Tuck-Ups

Into…

AMRAP x 5 MINUTES

10 Box Step Ups

:30 Row (Mod)

5 Kipping Swings

5 Hanging Knee Raises

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

1000/800m Row

14 Alt. Back Rack Lunges (135/95)|(95/65)

16 Toes to Bar

18 Box Jumps (24/20)

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Foam Roll Lats (Each Side)

1:00 Banded Crossbody Hamstring Stretch (Each Side)

(No Measure)

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Thursday

CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Slow Bicycle Crunches

8/8 SA KB Upright Row

20’ Straight Leg Bear Crawl

8 Single DB OH Tricep Extensions

*After the Warm-up grab a barbell and a light KB to go over the demonstrations of the movements for the workout.

Workout

Metcon (Weight)

5 ROUNDS FOR QUALITY

12 Tempo Barbell High Pulls (21X1)

20 Barbell Hollow Body Flutter Kicks*

10-15 Ring Skull Crushers

50′ SA KB OH Walk (Athlete Choice)**

*1 Rep= Right Leg + Left Leg.

**Switch hands at 25′.

(Score is Weight)

Finisher

Metcon (No Measure)

EMOM x 5 MINUTES

:30 Plate Around the Worlds + :30 Plate Curls

(No Measure)

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Wednesday

CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (No Measure)

FOR QUALITY*

4:00 Run

1:00 Double Unders

4:00 Bike

1:00 Burpees

4:00 Run

1:00 Double Unders

4:00 Bike

1:00 Burpees

*Nasal Breathing Only.

(No Measure)
GOAL: Low and slow. Nasal breathing only. Pick a comfortable pace and keep your heart rate and breathing under control the entire session. For the 1:00 efforts, move the entire minute with immediate transition back in the monostructural movement.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 SETS

20 Banded Pull-Aparts

10 Banded Pass Thrus

20 Jumping Jacks

Into…

3 SETS

10/10 Single Arm ½ Kneeling DB Press

10/10 Single Arm Sumo Deadlift

25ft High Skip

25ft High Knees

25ft Butt Kickers

Strength

Metcon (Weight)

EMOM x 14 MINUTES

MIN 1 – 4 Push Press (Athlete Choice, Building)*

MIN 2 – :45 Shuttle Run (EZ)

*Start Light and Build to Heavy Set of 4 with Barbell.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

10 Alt. DB Snatch + Push Press (50/35)|(35/20)*

200m Run

*1 Rep = 1 DB Snatch then Lower DB to same side Shoulder for Push Press

(Score is Rounds + Reps)

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

Optional Benchmark

THE NCFIT CINCO (Time)

5 ROUNDS FOR TIME

5 Hang Power Clean (155/105)|(115/75)

5 Front Squats

5 Thrusters

5 Shoulder to Overhead

5 Strict HSPU

(Score is Time)

KG BB: (70/55)|(50/35)

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C. STRENGTH / GYMNASTICS

Snatch (1-Rep )

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Snatch

(Score is Weight)

GOAL: Perform before your GPP session if possible. If not, no stresses. This is our baseline test for the month. We will work through accessory work and sub max progressive loading then retest in early June.

Wednesday

CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

3 SETS

20 Banded Pull-Aparts

10 Banded Pass Thrus

20 Jumping Jacks

Into…

3 SETS

10/10 Single Arm ½ Kneeling DB Press

10/10 Single Arm Sumo Deadlift

25ft High Skip

25ft High Knees

25ft Butt Kickers

Strength

Metcon (Weight)

EMOM x 14 MINUTES

MIN 1 – 4 Push Press (Athlete Choice, Building)*

MIN 2 – :45 Shuttle Run (EZ)

*Start Light and Build to Heavy Set of 4 with Barbell.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

10 Alt. DB Snatch + Push Press (50/35)|(35/20)*

200m Run

*1 Rep = 1 DB Snatch then Lower DB to same side Shoulder for Push Press

(Score is Rounds + Reps)

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

Optional Benchmark

THE NCFIT CINCO (Time)

5 ROUNDS FOR TIME

5 Hang Power Clean (155/105)|(115/75)

5 Front Squats

5 Thrusters

5 Shoulder to Overhead

5 Strict HSPU

(Score is Time)

KG BB: (70/55)|(50/35)

()

Wednesday

CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

4 SETS (8:00 CAP)

10 Ring Rows

:20 Top of the Ring Hold

7/7 DB Deadlifts

10 Walking Good Mornings

10 Step-Ups*

* Sets 3/4 Step-Ups change to Box Jumps.

Strength

Deadlift (3×5)

1×5 @ 70%

1×5 @ 75%

3×5 @ 80%

*Base percentages off 5-Rep Heavy.

(Score is Weight)

Workout

LUCHA LIBRE (Time)

4 ROUNDS

5 Deadlifts (225/155)|(155/105)

7 Strict Pull-Ups

10 Box Jumps (30/24)|(24/20)

-Rest 2:00-

4 ROUNDS

5 Deadlifts (275/185)|(185/125)

7 Pull-Ups

10 Box Jump Overs (24/20)

(Score is Time)

KG BB1: (100/70)|(70/55)

KG BB2: (125/85)|(85/60)

Finisher

Metcon (No Measure)

3 SETS

50′ Walking Good Mornings*

*Option to use Barbell, Plate, or PVC.

(No Measure)

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Tuesday

CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Arm Haulers

10 Hollow Rocks

10 Cossack Squats*

Into…

2 ROUNDS

10 Scap Pull-Ups

5 Ring Rows or Strict Pull-Ups

10 Goblet Squats

*Option to use the KB in the Goblet position for the Cossack Squat in the second round.

Workout

Metcon (Time)

FOR TIME

10-15-20-15-10

Chest to Bar Pull-Ups

KB Goblet Squats (70/53)|(53/35)

(Score is Time)

KG KB: (32/24)|(24/16)

Finisher

Metcon (Weight)

3 ROUNDS FOR QUALITY

7/7 Plate Around the World (Athlete Choice)

14 Superman Rocks

14 DeadBugs

(Score is Weight)

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Tuesday

CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES

1000/800m Row

5 Ring Muscle-Ups

30 Box Jump Overs (24/20)

5 Ring Muscle-Ups

30 Back Rack Lunges (135/95)

5 Ring Muscle-Ups

(Score is Rounds + Reps)
GOAL: Pacer workout. Smoothe on the Row / BJO / BRL and unbroken and quick sets on the RMU. 4:00 or less on every row. Try to go “unbroken” on all movements today with the proper pacing.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Arm Haulers

10 Hollow Rocks

10 Cossack Squats*

Into…

2 ROUNDS

10 Scap Pull-Ups

5 Ring Rows or Strict Pull-Ups

10 Goblet Squats

*Option to use the KB in the Goblet position for the Cossack Squat in the second round.

Workout

Metcon (Time)

FOR TIME

10-15-20-15-10

Chest to Bar Pull-Ups

KB Goblet Squats (70/53)|(53/35)

(Score is Time)

KG KB: (32/24)|(24/16)

Finisher

Metcon (Weight)

3 ROUNDS FOR QUALITY

7/7 Plate Around the World (Athlete Choice)

14 Superman Rocks

14 DeadBugs

(Score is Weight)

()

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)

Tuesday

CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

2 ROUNDS (7:00 CAP)

:20 Bike (EZ Pace)

20 Cross Body Mountain Climbers

5/5 DB Around the World

into….

3 ROUNDS

:15 Bike (MOD Pace)

10 Alt DB Strict Press

5/5 DB Goblet Lunges

Strength

Push Press (3×5)

1×5 @ 70%

1×5 @ 75%

3×5 @ 80%

*Base percentages off 5-Rep Heavy.

(Score is Weight)

Workout

Metcon (1 Rounds for reps)

12 ROUNDS (:20 ON/ :10 OFF)

MOVT 1 – DB Alt. Push Press (50/35)|(35/20)

MOVT 2 – DB Goblet Lunges

MOVT 3 – Cal Bike (FAST)

*1 Round= completing all 3 movements.

(Score is Lowest Round)

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

()

Monday

CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

30 Single Unders

10 BW Good Morning

10 Deadbugs

10 Glute Bridge-Ups

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY

8/8 Single KB RDL (Athlete Choice, Moderate-Heavy)

15 Slow Banded Good Mornings

(No Measure)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

15 Deadlifts (225/155)|(155/105)

25 Sit-Ups

35 Double Unders*

*Option for “Unbroken” Double Unders.

(Score is Time)

KG BB: (100/70)|(70/55)

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WORKOUT OF THE DAY